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Variability Weight Training and HIIT [12 Weeks]
Bulking
Advanced
Barbell
Plan Details
The Variability Weight Training and HIIT [12 Weeks] routine by Jvanhorn is a 25 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lifting and Core format for 6 Days a week that alternates heavy, medium, and light weights. 7th Day is stretching. The weeks alternate for 3 weeks and the 4th is a HIIT core routine to change it up to build your core and burn some fat. You can repeat the cycle for an 4, 8, or 12 week program. Note: I've placed all the cardio on Day 25, or choose your own! Days Reps go as follows: 3x15 - Fast Reps (Muscle Failure) 4x8 - Slow Up and Down (TUT) 5x5 - Power Lift (Max PR) ----------------------------------------------------- Sample workout: 5/10 - Warmup (Treadmill, or Elliptical) 50/60 - Weight Lifting 10/5 - Strength Cardio (Ropes, Boxing, Row) 5 - Cool Down (Stretch) ------------------------------------------------------ For the Rope you could do the following: 15 Sec: Alternating Wave 5 Sec: Rest 15 Sec: Power Slam 5 Sec: Rest Repeat above for 5 Sets Finish off with 30 Sec: Alternating Wave Used Intervals App (https://itunes.apple.com/us/app/intervals-workout-timer-for/id957586938?mt=8) to setup the program. You can do the same for Rowing to vary the intensity. ------------------------------------------------------ For Boxing the app HeavyBag (https://itunes.apple.com/us/app/heavy-bag-workout-box-4-fitness/id628169631?mt=8) is great as you can set the rounds and rest period, and hear the movements called out.
Routine detail
Day 1
[W1] SHOULDERS|BICEPS|CHEST
Est. 70 min
9 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
[W1] TRAPS|TRICEPS|BACK
Est. 51 min
7 exercises
Reverse T-Bar
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 3
[W1] LEGS|CORE
Est. 50 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 5 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 4
[W1] SHOULDERS|BICEPS|CHEST
Est. 67 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 5
[W1] TRAPS|TRICEPS|BACK
Est. 43 min
7 exercises
Reverse T-Bar
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Day 6
[W1] LEGS|CORE
Est. 56 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 7
[W2] TRAPS|TRICEPS|BACK
Est. 53 min
7 exercises
Reverse T-Bar
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 8
[W2] LEGS|CORE
Est. 53 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 9
[W2] SHOULDERS|BICEPS|CHEST
Est. 57 min
9 exercises
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Cable Lateral Raise
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell Alternating Bent-Over Reverse Fly
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Day 10
[W2] TRAPS|TRICEPS|BACK
Est. 51 min
7 exercises
Reverse T-Bar
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 11
[W2] LEGS|CORE
Est. 49 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 5 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 12
[W2] SHOULDERS|BICEPS|CHEST
Est. 70 min
9 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 13
[W3] LEGS|CORE
Est. 56 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 14
[W3] SHOULDERS|BICEPS|CHEST
Est. 67 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 15
[W3] TRAPS|TRICEPS|BACK
Est. 45 min
7 exercises
Reverse T-Bar
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Day 16
[W3] LEGS|CORE
Est. 53 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Weighted Sit-up with Twist
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Weighted Leg Lifts
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Straight Legged Wipers
3 Sets x 12 Reps
Day 17
[W3] SHOULDERS|BICEPS|CHEST
Est. 68 min
9 exercises
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Cable Lateral Raise
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell Alternating Bent-Over Reverse Fly
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Day 18
[W3] TRAPS|TRICEPS|BACK
Est. 53 min
7 exercises
Reverse T-Bar
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 19
[W4] WEIGHTLIFTING CIRCUIT
Est. 119 min
36 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
EZ Bar Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Day 20
[W4] HIIT 1 [WITH WEIGHT]
Est. 53 min
8 exercises
Weighted Sit-up with Twist
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Wide to Bicep Pull Up
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 15 Reps
Stability Ball Wall Squat
4 Sets x 20 Reps
Day 21
[W4] WEIGHTLIFTING CIRCUIT
Est. 119 min
36 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
EZ Bar Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Day 22
[W4] HIIT 2 [BODY WEIGHT]
Est. 44 min
8 exercises
Weighted Leg Lifts
4 Sets x 10 Reps
Spider Push-up
4 Sets x 20 Reps
No Hand Weighted Leg Tucks
4 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Straight Legged Wipers
4 Sets x 10 Reps
Bench Plank
4 Sets
Weighted Decline Reverse Crunch
4 Sets x 10 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Day 23
[W4] WEIGHTLIFTING CIRCUIT
Est. 119 min
36 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
1 Set x 6 Reps
EZ Bar Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Machine Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Day 24
[W4] HIIT 3 [COMBO]
Est. 71 min
16 exercises
Dumbbell Wood Chop
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stability Ball Wall Squat
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Bicep Pull-up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Spider Push-up
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 10 Reps
Bench Plank
3 Sets
Weighted Sit-up with Twist
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Wide Arm Pull-up
3 Sets x 10 Reps
Day 25
CARDIO/WARMUP [ADDIN'S]
Est. 110 min
6 exercises
Rope
2 Sets
Boxing
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Road Cycling
3 Sets
