Simple but brutal(full body)
Bulking
Intermediate
Pullup bar
Plan Details
The Simple but brutal(full body) routine by dgolijanisbat is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body, high frequency plan. For int/advanced lifters. The volume can be too much for some lifters, listen to your body and act accordingly. You can make it flexible, mess with the overall volume(a lot of people could benifit from taking a set away from the pull ups an the dips). The exercise selection is limited for a reason, no reason to overcomplicate things for an intermediate natty. Again, use common sense. Fuck with the volume and listen to your body. The point of the program is FREQUENCY. *feel free to mess with rows on some sets instead of pull ups and you can mess with the dips(bench)
Routine detail
Mon
Deadlift day
Est. 51 min
5 exercises
Touch and go Deadlifts
4 Sets x 7 Reps
Barbell Military Press
1 Set x 8 Reps
Pull-Up
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
(optional) Isolation for weak point
1 Set x 10 Reps
Tue
Squat day
Est. 44 min
4 exercises
Barbell Squat
4 Sets x 7 Reps
Barbell Military Press
1 Set x 7 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Wed
Deadlift day
Est. 32 min
4 exercises
Touch and go Deadlifts
3 Sets x 7 Reps
Barbell Military Press
1 Set x 7 Reps
Pull-Up
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Thu
Squat day
Est. 51 min
4 exercises
Barbell Squat
3 Sets x 7 Reps
Barbell Military Press
4 Sets x 7 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Fri
Deadlift
Est. 47 min
4 exercises
Touch and go Deadlifts
4 Sets x 7 Reps
Barbell Military Press
1 Set x 7 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Sat
Squat day
Est. 48 min
4 exercises
Barbell Squat
4 Sets x 7 Reps
Barbell Military Press
1 Set x 7 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Dip
4 Sets x 10 Reps
