Autumn 2015 -12 week strength
Bulking
Advanced
Machine strength
Plan Details
The Autumn 2015 -12 week strength routine by plakamkaneis is a 16 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Week 1, 5 & 9 - Upper Body Perpendicular
Est. 77 min
6 exercises
Dumbbell Bench Press
5 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Mon
Week 4, 8 & 12 - Upper Body Perpendicular
Est. 71 min
5 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Mon
Week 2, 6 & 10 - Upper Body Perpendicular
Est. 79 min
6 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Inverted Row
4 Sets x 10 Reps
Push-Up
3 Sets x 25 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Mon
Week 3, 7 & 11 - Upper Body Perpendicular
Est. 69 min
6 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Dip
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Wed
Week 1, 5 & 9 - Lower Body (RDL)
Est. 45 min
4 exercises
1-leg Dumbell Stiff Leg Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Dumbbell Split Bulgarian Squat
3 Sets x 10 Reps
Hip Flexor Stretch
3 Sets x 1 Reps
Wed
Week 2, 6 & 10 - Lower Body (RDL)
Est. 40 min
4 exercises
Hip Flexor Stretch
3 Sets x 1 Reps
Dumbbell Split Bulgarian Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Wed
Week 3, 7 & 11 - Lower Body (RDL)
Est. 44 min
4 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Hip Flexor Stretch
3 Sets x 1 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Split Bulgarian Squat
3 Sets x 10 Reps
Wed
Week 4, 8 & 12 - Lower Body (RDL)
Est. 48 min
4 exercises
Hip Flexor Stretch
3 Sets x 1 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 4 Reps
Dumbbell Split Bulgarian Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Fri
Week 3, 7 & 11 - Upper Body Parallel
Est. 69 min
6 exercises
Barbell Military Press
4 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Smith Machine Chin Up
3 Sets x 10 Reps
TRX Press Up with Feet Elevated
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Fri
Week 4, 8 & 12 - Upper Body Parallel
Est. 65 min
5 exercises
Handstand Push-Up
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Chin Up
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Fri
Week 1, 5 & 9 - Upper Body Parallel
Est. 66 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 4 Reps
Landmine Press
3 Sets x 10 Reps
TRX Pull up
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Fri
Week 2, 6 & 10 - Upper Body Parallel
Est. 61 min
5 exercises
Barbell Military Press
4 Sets x 5 Reps
TRX Pull up
4 Sets x 20 Reps
Landmine Press
3 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Smith Machine Floor Press
3 Sets x 15 Reps
Sun
Week 2, 6 & 10 - Lower Body (Squat)
Est. 61 min
5 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Sun
Week 4, 8 & 12 - Lower Body (Squat)
Est. 53 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Sun
Week 3, 7 & 11 - Lower Body (Squat)
Est. 51 min
4 exercises
Barbell Front Squat
4 Sets x 15 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Sun
Week 1, 5 & 9 - Lower Body (Squat)
Est. 56 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
