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Autumn 2015 -12 week strength

plakamkaneis

Aug 30th 2015

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Autumn 2015 -12 week strength

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1, 5 & 9 - Upper Body Perpendicular 6 exercises, 1 hr 16 mins

	Dumbbell Bench Press	5x4 reps	rest: 180s
	Barbell Bent-Over Row	4x5 reps	rest: 240s
	Dip	4x10 reps	rest: 120s
	Machine Inverted Row	4x10 reps	rest: 120s
	Machine Fly	2x10 reps	rest: 90s
	Cable Rope Face Pull	3x15 reps	rest: 60s

Week 2, 6 & 10 - Upper Body Perpendicular 6 exercises, 1 hr 18 mins

	Barbell Incline Bench Press	4x15 reps	rest: 90s
	Barbell Bent-Over Row	5x5 reps	rest: 180s
	Dumbbell Bench Press	5x8 reps	rest: 150s
	Machine Inverted Row	4x10 reps	rest: 120s
	Push-Up	3x25 reps	rest: 60s
	Cable Rope Face Pull	3x15 reps	rest: 60s

Week 3, 7 & 11 - Upper Body Perpendicular 6 exercises, 1 hr 9 mins

	Dumbbell Bench Press	4x5 reps	rest: 180s
	Barbell Bent-Over Row	4x4 reps	rest: 240s
	Dip	4x10 reps	rest: 120s
	Machine Inverted Row	4x10 reps	rest: 120s
	Machine Fly	2x10 reps	rest: 60s
	Machine Seated Row	2x10 reps	rest: 60s

Week 4, 8 & 12 - Upper Body Perpendicular 5 exercises, 1 hr 11 mins

	Dumbbell Bench Press	5x5 reps	rest: 180s
	Dumbbell One-Arm Row	4x15 reps	rest: 120s
	Dip	3x10 reps	rest: 120s
	Barbell Bent-Over Row	5x8 reps	rest: 150s
	Cable Rope Face Pull	3x15 reps	rest: 90s

Week 1, 5 & 9 - Lower Body (RDL) 4 exercises, 44 mins

		4x10 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	5x8 reps	rest: 150s
		3x10 reps	rest: 120s
	Hip Flexor Stretch	3x1 reps	rest: 90s

Week 2, 6 & 10 - Lower Body (RDL) 4 exercises, 40 mins

	Barbell Stiff-Leg Deadlift	4x5 reps	rest: 180s
	Machine Seated Leg Curl	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Hip Flexor Stretch	3x1 reps	rest: 90s

Week 3, 7 & 11 - Lower Body (RDL) 4 exercises, 43 mins

	Barbell Stiff-Leg Deadlift	5x5 reps	rest: 180s
	Machine Seated Leg Curl	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Hip Flexor Stretch	3x1 reps	rest: 90s

Week 4, 8 & 12 - Lower Body (RDL) 4 exercises, 48 mins

	Barbell Stiff-Leg Deadlift	5x4 reps	rest: 240s
	Machine Seated Leg Curl	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Hip Flexor Stretch	3x1 reps	rest: 90s

Week 1, 5 & 9 - Upper Body Parallel 6 exercises, 1 hr 6 mins

	Barbell Military Press	3x5 reps	rest: 180s
	Weighted Pull-Up	4x4 reps	rest: 180s
		3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Machine Shoulder Press	4x15 reps	rest: 90s
	Cable Shoulder Extension	3x15 reps	rest: 90s

Week 2, 6 & 10 - Upper Body Parallel 5 exercises, 1 hr 0 min

	Barbell Military Press	4x5 reps	rest: 180s
		4x20 reps	rest: 120s
		3x10 reps	rest: 120s
	Weighted Pull-Up	4x8 reps	rest: 150s
		3x15 reps	rest: 90s

Week 3, 7 & 11 - Upper Body Parallel 6 exercises, 1 hr 8 mins

	Barbell Military Press	4x4 reps	rest: 210s
	Weighted Pull-Up	3x5 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
		3x15 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 90s

Week 4, 8 & 12 - Upper Body Parallel 5 exercises, 1 hr 4 mins

	Handstand Push-Up	4x20 reps	rest: 120s
	Weighted Pull-Up	4x5 reps	rest: 180s
	Barbell Military Press	4x8 reps	rest: 150s
		3x10 reps	rest: 120s
	Cable V Bar Pulldown	3x15 reps	rest: 90s

Week 1, 5 & 9 - Lower Body (Squat) 5 exercises, 56 mins

	Barbell Squat	5x5 reps	rest: 180s
	Barbell Hip Thrust	3x15 reps	rest: 90s
	Machine Single-Leg Press	3x10 reps	rest: 90s
	Machine Single-Leg Extension	3x15 reps	rest: 75s
	Machine Single-Leg Curl	3x10 reps	rest: 90s

Week 2, 6 & 10 - Lower Body (Squat) 5 exercises, 1 hr 0 min

	Barbell Squat	5x4 reps	rest: 240s
	Barbell Hip Thrust	3x15 reps	rest: 90s
	Machine Single-Leg Press	3x10 reps	rest: 90s
	Machine Single-Leg Extension	3x15 reps	rest: 75s
	Machine Single-Leg Curl	3x10 reps	rest: 90s

Week 3, 7 & 11 - Lower Body (Squat) 4 exercises, 51 mins

	Barbell Front Squat	4x15 reps	rest: 90s
	Barbell Squat	5x8 reps	rest: 150s
	Barbell Hip Thrust	3x15 reps	rest: 90s
	Machine Single-Leg Curl	3x10 reps	rest: 90s

Week 4, 8 & 12 - Lower Body (Squat) 5 exercises, 52 mins

	Barbell Squat	4x5 reps	rest: 180s
	Barbell Hip Thrust	3x15 reps	rest: 90s
	Machine Single-Leg Press	3x10 reps	rest: 90s
	Machine Single-Leg Extension	3x15 reps	rest: 75s
	Machine Single-Leg Curl	3x10 reps	rest: 90s

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