Schwarzenegger-Cassidy Shock Hybrid
Bulking
Advanced
Barbell
Plan Details
The Schwarzenegger-Cassidy Shock Hybrid routine by ErikBraun2 is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Work through the whole body with a volume approach sprkead out over Monday and Tuesday. Then, rest for a few days and go heavy full body on Friday.
Routine detail
Mon
Hvy Full Body (wk 9)
Est. 51 min
3 exercises
Barbell Squat
3 Sets x 2 Reps
Barbell Bench Press
3 Sets x 2 Reps
Barbell Clean Deadlift
3 Sets x 2 Reps
Mon
Vol 1 (wk 2,4,6&8) Chest, Biceps, & Back
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 21 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Curl
2 Sets x 8 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Mon
Hvy Full Body (wk 10)
Est. 59 min
3 exercises
Barbell Squat
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Clean Deadlift
3 Sets x 1 Reps
Mon
Arnold 1 (wk 1,3,5&7) Chest, Back, Thighs, Calves, & Abs
Est. 79 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Vol 2 (wk 2,4,6&8) Shoulders, Triceps, & Legs
Est. 90 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Clean Deadlift
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Tue
Arnold 2 (wk 1,3,5&7) Shoulders, Lower Back, Arms, Forearms, & Abs
Est. 91 min
13 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Fri
Hvy Full Body (wk 9)
Est. 51 min
3 exercises
Barbell Squat
3 Sets x 2 Reps
Barbell Bench Press
3 Sets x 2 Reps
Barbell Clean Deadlift
3 Sets x 2 Reps
Fri
Hvy Full Body (wk 3-6)
Est. 104 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
Hvy Full Body (wk 7-8)
Est. 91 min
9 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 3 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Rack Pull
2 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Fri
Hvy Full Body (wk 1-2)
Est. 101 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Rack Pull
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Hvy Full Body (wk 10)
Est. 59 min
3 exercises
Barbell Squat
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Clean Deadlift
3 Sets x 1 Reps
