Power & volume By Pizanty

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

designed to balance power and muscle development to maintain a high rate of improvement in strength and physics try with bulking, must keep in mind to have a minimum of 8h of sleep and a caloric surplus.

Workout 1 5 exercises, 1 hr 28 mins

Barbell Deadlift	4x5 reps • 120s	rest: 180s
Barbell Bench Press	4x6 reps • 120s	rest: 160s
Weighted Pull-Up	4x6 reps • 120s	rest: 180s
Weighted Tricep Dip	4x5 reps • 120s	rest: 170s
	3x8 reps • 120s	rest: 60s

Workout 2 9 exercises, 1 hr 53 mins

Barbell Side Split Squat	4x12 reps • 120s	rest: 160s
Jump Squat	3x18 reps • 120s	rest: 160s
Barbell Bench Press	4x16 reps • 60s	rest: 150s
Barbell Decline Bench Press	4x12 reps • 60s	rest: 150s
Dip	3x20 reps • 60s	rest: 120s
Barbell Shoulder Press	4x12 reps • 60s	rest: 150s
Dumbbell Lateral Raise	3x12 reps • 60s	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x35 reps • 60s	rest: 120s
	3x8 reps • 60s	rest: 60s

Workout 3 5 exercises, 1 hr 36 mins

Barbell Squat	4x6 reps • 120s	rest: 180s
Barbell Bent-Over Row	4x6 reps • 120s	rest: 180s
Dumbbell Seated Shoulder Press	4x5 reps • 120s	rest: 180s
Weighted Pull-Up	4x8 reps • 120s	rest: 180s
	3x8 reps • 120s	rest: 180s

Workout 4 11 exercises, 1 hr 45 mins

Jump Squat	5x16 reps • 60s	rest: 150s
Dumbbell Lunge	4x20 reps • 60s	rest: 160s
Pull-Up	3x25 reps • 60s	rest: 160s
Dumbbell One-Arm Row	4x12 reps • 60s	rest: 160s
Cable Rope Face Pull	3x100 reps • 60s	rest: 120s
Superman	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x16 reps • 60s	rest: 60s
Dumbbell Incline Curl	3x8 reps • 60s	rest: 60s
Dumbbell Calf Raise	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Leg Raise	3x8 reps • 60s	rest: 60s