Elite - Max OT Workout
Bulking
Intermediate
Barbell
Plan Details
The Elite - Max OT Workout routine by Thunderpower is a 23 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
<b><u>Why This Routine Works</b></u> For this workout, the program has been set up so that your are able to build the most amount of muscle in the fastest time possible. Intensity is the main focus of this routine as high intensity produces the results that you desire and why this routine was created. It is important to follow the correct principles and rules for this routine so that you can build the most muscle, burn fat and gain endurance, strength and power. Recovery is crucial during this routine as you are performing each routine with high intensity. Between each set you will keep your resting time between 2 - 3 minutes so that your muscles have time to recuperate. Repetition count is key as you want to keep your repetition limit in between 4 - 6 reps for many of the exercises so that you are building muscle. If you are able to perform more than 6 reps, you are doing too light of a weight and you should increase you weight load so that you are only able to get between 4 - 6 reps. Same goes for heavier weight, if you aren't able to get 4 reps, then the weight is too much for you and you should remove the necessary load to put yourself in between 4 and 6 repetitions per exercise. <b><u>Workout Day Split</b></u> During your workout split, for all 3 phases you will follow the same body parts throughout your weekly routine though the exercises will differ from phase to phase. <u>Phase 1 : Weeks 1 - 4</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <u>Phase 2 : Weeks 5 - 8</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <u>Phase 3 : Weeks 9 - 12</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <b><u>Max OT Workout Training Stats</b></u> <u>Phase 1 : Weeks 1 - 4</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 18 minutes • Day 2 Total Rest Time : 30 minutes • Day 3 Total Workout Time : 18 minutes • Day 3 Total Rest Time : 30 minutes • Day 4 Total Workout Time :16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <u>Phase 2 : Weeks 5 - 8</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 20 minutes • Day 2 Total Rest Time : 36 minutes • Day 3 Total Workout Time : 20 minutes • Day 3 Total Rest Time : 36 minutes • Day 4 Total Workout Time : 16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <u>Phase 3 : Weeks 9 - 12</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 20 minutes • Day 2 Total Rest Time : 36 minutes • Day 3 Total Workout Time : 20 minutes • Day 3 Total Rest Time : 36 minutes • Day 4 Total Workout Time : 16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <b><u>Equipment Used</b></u> Barbell, Cable Strength Machine, Benchs, Dumbbell, Pull Up Bars or Machine, Hyper Extension Bench, EZ Bar, Preacher Bench, Leg Strength Machines, Weight Plates, <b><u>Nutrition</b></u> Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.
Routine detail
Day 1
Phase 1 - Weeks 1 - 4
Est. 0 min
0 exercises
This day is empty
Day 2
Monday - Arms and Abs
Est. 0 min
10 exercises
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Dumbbell Tricep Extension
2 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 6 Reps
Dumbbell Seated Wrist Curl
3 Sets x 6 Reps
Leg Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 3
Tuesday - Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 4
Wednesday - Shoulders and Traps
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Day 5
Thursday - REST
Est. 0 min
0 exercises
This day is empty
Day 6
Friday - Chest
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 6 Reps
Day 7
Saturday - Back
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Incline Bench Pull
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Day 8
Sunday - REST
Est. 0 min
0 exercises
This day is empty
Day 9
Phase 2 - Weeks 5 - 8
Est. 0 min
0 exercises
This day is empty
Day 10
Monday - Arms and Abs
Est. 0 min
10 exercises
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Tate Press
3 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 6 Reps
Leg Pull-In
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 11
Tuesday - Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Day 12
Wednesday - Shoulders and Traps
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Cable One-Arm Lateral Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Day 14
Friday - Chest
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Day 15
Saturday - Back
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 6 Reps
Day 16
Sunday - REST
Est. 0 min
0 exercises
This day is empty
Day 17
Phase 3 - Weeks 9 - 12
Est. 0 min
0 exercises
This day is empty
Day 18
Monday - Arms and Abs
Est. 0 min
10 exercises
Barbell Curl
3 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 6 Reps
EZ Bar French Press
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 19
Tuesday - Legs
Est. 0 min
8 exercises
Barbell Front Squat
3 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Barbell Step-Up
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Day 20
Wednesday - Shoulders and Traps
Est. 0 min
7 exercises
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Barbell Overhead Front Raise
3 Sets x 6 Reps
Day 21
Thursday - REST
Est. 0 min
0 exercises
This day is empty
Day 22
Friday - Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 6 Reps
Dumbbell Decline Press
3 Sets x 6 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 6 Reps
Exercise Dome Push-Up
3 Sets x 12 Reps
Day 23
Saturday - Back
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 6 Reps
Barbell Incline Bench Row
3 Sets x 6 Reps
Day 24
Sunday - REST
Est. 0 min
0 exercises
This day is empty
