Strength and Energy Systems Undulating Periodization
Bulking
Advanced
Machine strength
Plan Details
The Strength and Energy Systems Undulating Periodization routine by jonas.schwartz is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Strength Upper
Est. 105 min
12 exercises
Barbell Incline Bench Press
3 Sets x 3 Reps
Pull-Up
3 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 5 Reps
Barbell Spider Curl
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 5 Reps
Day 2
Strength Lower
Est. 86 min
10 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Press Sit-Up
3 Sets x 5 Reps
Day 3
Energy Systems Upper
Est. 75 min
12 exercises
Barbell Incline Bench Press
3 Sets x 3 Reps
Pull-Up
3 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Energy Systems Lower
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
