Strength and Energy Systems Undulating Periodization

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RATING: 64 (FROM 5 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Strength Upper 12 exercises, 1 hr 44 mins

Barbell Incline Bench Press	3x3 reps	rest: 120s
Pull-Up	3x3 reps	rest: 120s
Barbell Incline Bench Press	3x5 reps	rest: 120s
Pull-Up	3x5 reps	rest: 120s
Barbell Bench Press	3x5 reps	rest: 120s
Barbell Bent-Over Row	3x5 reps	rest: 120s
Dip	3x5 reps	rest: 120s
EZ Bar Curl	3x5 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x5 reps	rest: 120s
Barbell Spider Curl	3x5 reps	rest: 120s
Barbell Push Press	3x5 reps	rest: 120s
Dumbbell Upright Row	3x5 reps	rest: 120s

Strength Lower 10 exercises, 1 hr 26 mins

Energy Systems Upper 12 exercises, 1 hr 15 mins

Barbell Incline Bench Press	3x3 reps	rest: 60s
Pull-Up	3x3 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Squat Curl	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Energy Systems Lower 10 exercises, 1 hr 2 mins