Summer OT
Bulking
Advanced
Barbell
Plan Details
The Summer OT routine by Zhawa is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 19 min
4 exercises
Barbell Bench Press
3 Sets x 4 Reps
Barbell Incline Bench Press
2 Sets x 4 Reps
Dumbbell Incline Fly
2 Sets x 4 Reps
Weighted Drop Push-Up
2 Sets x 6 Reps
Day 1
Static Training
Est. 29 min
5 exercises
Eagle/Planche
3 Sets x 8 Reps
Floor L Sit Hold
3 Sets x 8 Reps
Handstand Hold
3 Sets x 8 Reps
Ring straight arm hold
3 Sets
Ring cat's cradle
3 Sets x 8 Reps
Day 2
Legs
Est. 22 min
4 exercises
Barbell Deep Squat
3 Sets x 4 Reps
Kettlebell Pistol Squat
2 Sets x 4 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 4 Reps
Day 2
Push Day
Est. 23 min
4 exercises
Elevated Push-Up
3 Sets x 8 Reps
Straight Bar Dips
3 Sets x 8 Reps
Ring dips
3 Sets x 8 Reps
Elbow to bar dips
3 Sets x 8 Reps
Day 3
Back
Est. 20 min
4 exercises
Weighted Pull-Up
3 Sets x 4 Reps
Barbell Bent-Over Row
2 Sets x 4 Reps
Barbell Military Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
2 Sets x 6 Reps
Day 3
Pull Day
Est. 29 min
5 exercises
Pull Outs
3 Sets x 8 Reps
Explosive Pull ups
3 Sets x 8 Reps
Parallel pull ups
3 Sets x 8 Reps
Ring row to low chest
3 Sets x 8 Reps
Muscle up tuck
3 Sets x 8 Reps
Day 4
Arms
Est. 21 min
4 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 4 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 4 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 4 Reps
Day 4
Misc Strength Work
Est. 23 min
4 exercises
Dumbbell shoulder rotation
3 Sets x 8 Reps
overhead straight arm extension
3 Sets x 8 Reps
Straight arm chest hold
3 Sets x 8 Reps
Plank variations
3 Sets x 8 Reps
Day 6
Muscle Up Training
Est. 33 min
5 exercises
Negative Muscle Ups
3 Sets x 10 Reps
Explosive Leg Raises
3 Sets x 25 Reps
L-Sit Pull Ups
3 Sets x 10 Reps
Straight bar dips
3 Sets x 12 Reps
Jumping Muscle Ups
3 Sets x 15 Reps
