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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

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Switch between olyphant days each two weeks.

back /biceps 8 exercises, 1 hr 0 min

Barbell Deadlift	4x8 reps	rest: 60s
Barbell Pin-Off Good Morning	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s

chest/ triceps 6 exercises, 44 mins

Dip	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

legs 6 exercises, 39 mins

olyphants 7 exercises, 47 mins

Barbell Clean and Jerk	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Stability Ball Hug	3x8 reps	rest: 60s
Barbell Hang Clean	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

the other olyphants 6 exercises, 43 mins

Barbell Snatch	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Hang Snatch	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

rest 0 exercises, 0 min

blast em 30 exercises, 2 hrs 50 mins