Strength/Powerbuilding
Bulking
Intermediate
Barbell
Plan Details
The Strength/Powerbuilding routine by Verluyten is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Big compounds + selected assistance/volume
Routine detail
Day 1
1A - MAIN lifts
Est. 240 min
8 exercises
Barbell Front Squat
12 Sets x 5 Reps
Barbell Bench Press
12 Sets x 5 Reps
Barbell Incline Bench Press
12 Sets x 5 Reps
Barbell Bench Press (Close Grip)
12 Sets x 5 Reps
Barbell Military Press
12 Sets x 5 Reps
Barbell Deadlift
12 Sets x 5 Reps
Barbell Bent-Over Row
12 Sets x 5 Reps
Chin-Up with Knee Raise
12 Sets x 5 Reps
Day 1
1B - MAIN assistance
Est. 240 min
34 exercises
Pull Up Medley
12 Sets x 5 Reps
BW Wide Grip Pull Ups
12 Sets x 5 Reps
Pull-Up
12 Sets x 15 Reps
Weighted Pull-Up
12 Sets x 5 Reps
BW Chin Up
12 Sets x 5 Reps
Chin-Up with Knee Raise
12 Sets x 15 Reps
Pull-Up (Hammer Grip)
12 Sets x 15 Reps
BW Hammer Grip Pull Up
12 Sets x 5 Reps
Chin-Up (Close Grip)
12 Sets x 5 Reps
BW Chest Dip
12 Sets x 5 Reps
Dip
7 Sets x 15 Reps
BW Tricep Dips
12 Sets x 5 Reps
Weighted Tricep Dip
12 Sets x 15 Reps
Back Hyperextension
12 Sets x 5 Reps
BW Hyperextensions
12 Sets x 5 Reps
Paused Hyperextensions
12 Sets x 5 Reps
Lateral Hyperextensions
12 Sets x 5 Reps
Barbell Good Morning
12 Sets x 5 Reps
Barbell Pin-Off Good Morning
12 Sets x 5 Reps
Barbell Seated Good Morning
12 Sets x 5 Reps
Barbell Hang Clean
12 Sets x 5 Reps
Barbell Hang Clean Below the Knees
12 Sets x 5 Reps
Barbell Shrug
12 Sets x 15 Reps
Barbell Power Shrug
12 Sets x 5 Reps
Barbell Pendlay Row
12 Sets x 5 Reps
Barbell Bent-Over Row
12 Sets x 5 Reps
Dumbbell One-Arm Row
12 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
12 Sets x 5 Reps
Leverage Machine Iso Row
12 Sets x 5 Reps
Dumbbell Kroc Row
12 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
12 Sets x 5 Reps
Cable Rope Face Pull
12 Sets x 5 Reps
Cable Rope Seated Face Pull
12 Sets x 5 Reps
Farmer's Walk
12 Sets x 5 Reps
Day 2
2B - SQUAT variations
Est. 240 min
8 exercises
Barbell Squat - Paused
12 Sets x 5 Reps
Barbell Front Squat - Paused
12 Sets x 5 Reps
Barbell Speed Squat
12 Sets x 5 Reps
Barbell Squat
12 Sets x 5 Reps
Barbell Deep Squat
12 Sets x 5 Reps
Barbell Zercher Squat
12 Sets x 5 Reps
Barbell Front Split Squat
12 Sets x 5 Reps
Dumbbell Bulgarian Split Squat
12 Sets x 5 Reps
Day 2
2A - BENCH variations
Est. 240 min
11 exercises
Barbell Bench Press (Wide Grip)
12 Sets x 5 Reps
Barbell Bench Press (Close Grip)
12 Sets x 5 Reps
Barbell Incline Bench Press
12 Sets x 5 Reps
Barbell Incline Bench Press (Close Grip)
12 Sets x 5 Reps
Barbell Speed Bench Press
12 Sets x 5 Reps
Barbell Bench Press - Feet up
12 Sets x 5 Reps
Barbell Bench Press - Paused
12 Sets x 5 Reps
Barbell Spoto Press
12 Sets x 5 Reps
Barbell JM Press
12 Sets x 5 Reps
Barbell Pin Press
12 Sets x 5 Reps
Barbell Floor Press
12 Sets x 5 Reps
Day 2
2C - DEADLIFT variations
Est. 240 min
15 exercises
Barbell Speed Deadlift
12 Sets x 5 Reps
Barbell Deadlift - Paused
12 Sets x 5 Reps
Barbell Rack Pull
12 Sets x 5 Reps
Barbell Clean Deadlift
12 Sets x 5 Reps
Barbell Snatch Deadlift
12 Sets x 5 Reps
Barbell Deficit Deadlift
12 Sets x 5 Reps
Barbell Snatch Deficit Deadlift
12 Sets x 5 Reps
Barbell Romanian Deadlift
12 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
12 Sets x 5 Reps
Barbell Snatch Romanian Deadlift
12 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
12 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
12 Sets x 5 Reps
Trap Bar Deadlift
12 Sets x 5 Reps
Trap Bar Carry
12 Sets x 5 Reps
Trap Bar Jump
12 Sets x 5 Reps
Day 2
2D - PRESS variations
Est. 171 min
4 exercises
Barbell Push Press
12 Sets x 5 Reps
Barbell Push Press Behind the Neck
12 Sets x 5 Reps
Barbell Snatch Press
12 Sets x 5 Reps
Barbell Rear Press
12 Sets x 5 Reps
Day 3
3B - BACK
Est. 240 min
20 exercises
Barbell Row
12 Sets x 5 Reps
Landmine Meadows Row
12 Sets x 5 Reps
Barbell Incline Bench Row
12 Sets x 5 Reps
Dumbbell Bent-Over Row
12 Sets x 5 Reps
Dumbbell Incline Bench Row
12 Sets x 5 Reps
Machine Seated Row
12 Sets x 5 Reps
Leverage Machine Iso Row
12 Sets x 5 Reps
Leverage Machine High Row
12 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
12 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
12 Sets x 5 Reps
Cable V Bar Pulldown
12 Sets x 5 Reps
Cable Rope Lat Pulldown
12 Sets x 5 Reps
Machine Lat Pulldown
12 Sets x 5 Reps
Cable One-Arm Lat Pulldown
12 Sets x 5 Reps
Cable Seated Row
12 Sets x 5 Reps
Machine Inverted Row
12 Sets x 5 Reps
Machine Inverted Row (Feet Elevated)
12 Sets x 5 Reps
Cable Incline Pulldown (Supine)
12 Sets x 5 Reps
Cable Shoulder Extension
12 Sets x 5 Reps
Cable Reverse Crossover
12 Sets x 5 Reps
Day 3
3A - CHEST
Est. 240 min
26 exercises
Dumbbell Bench Press
12 Sets x 5 Reps
Dumbbell Bench Press (Palms in)
12 Sets x 5 Reps
Dumbbell One-Arm Bench Press
12 Sets x 5 Reps
Dumbbell One-Arm Hammer Press
12 Sets x 5 Reps
Dumbbell One Arm Floor Press
12 Sets x 5 Reps
Dumbbell Rotational Bench Press
12 Sets x 5 Reps
Dumbbell Incline Bench Press
12 Sets x 5 Reps
Dumbbell Incline Bench Press (Palms in)
12 Sets x 5 Reps
Dumbbell Incline One-Arm Press
12 Sets x 5 Reps
Dumbbell Incline One Arm Hammer Press
12 Sets x 5 Reps
Dumbbell Pullover
12 Sets x 5 Reps
Barbell Pullover
12 Sets x 5 Reps
Dumbbell Fly
12 Sets x 5 Reps
Dumbbell Incline Fly
12 Sets x 5 Reps
Dumbbell Incline Fly With A Twist
12 Sets x 5 Reps
Cable Chest Press
12 Sets x 5 Reps
Cable Flat Bench Fly
12 Sets x 5 Reps
Cable Incline Fly
12 Sets x 5 Reps
Cable Cross-Over
12 Sets x 5 Reps
Cable Upper Chest Crossover
12 Sets x 5 Reps
Cable Cross-Over
12 Sets x 5 Reps
Cable Mid Chest Crossover
12 Sets x 5 Reps
Cable Lower Chest Raise
12 Sets x 5 Reps
Machine Fly
12 Sets x 5 Reps
Landmine Incline Press
12 Sets x 5 Reps
Landmine Incline One Arm Press
12 Sets x 5 Reps
Day 3
3C - SHOULDER
Est. 240 min
31 exercises
Dumbbell Shoulder Press
12 Sets x 5 Reps
Dumbbell Seated Shoulder Press
12 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
12 Sets x 5 Reps
Dumbbell One Arm Push Press
12 Sets x 5 Reps
Dumbbell One-Arm Press (Palms In)
12 Sets x 5 Reps
Dumbbell Arnold Press
12 Sets x 5 Reps
Dumbbell Seated Arnold Press
12 Sets x 5 Reps
Dumbbell Standing One Arm Arnold Press
12 Sets x 5 Reps
Barbell Bradford Rocky Press
12 Sets x 5 Reps
Barbell Rear Delt Row
12 Sets x 5 Reps
Barbell Rear Delt Row to Neck
12 Sets x 5 Reps
Cable Rope Deltoid Row
12 Sets x 5 Reps
Barbell Upright Row
12 Sets x 5 Reps
Dumbbell Upright Row
12 Sets x 5 Reps
Cable Upright Row
12 Sets x 5 Reps
Dumbbell Lateral Raise
12 Sets x 5 Reps
Dumbbell Seated Side Lateral Raise
12 Sets x 5 Reps
Weight Plate Lateral Raise
12 Sets x 5 Reps
Dumbbell One-Arm Lateral Raise
12 Sets x 5 Reps
Cable One-Arm Lateral Raise
12 Sets x 5 Reps
Cable Lateral Raise
12 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
12 Sets x 5 Reps
Dumbbell Reverse Fly
12 Sets x 5 Reps
Dumbbell Reverse Fly (Prone)
12 Sets x 5 Reps
Cable Reverse Fly
12 Sets x 5 Reps
Cable One-Arm Reverse Fly
12 Sets x 5 Reps
Dumbbell Cuban Press
12 Sets x 5 Reps
Dumbbell Shoulder Abduction
12 Sets x 5 Reps
Weight Plate High Front Raise
12 Sets x 5 Reps
Weight Plate Front Raise
12 Sets x 5 Reps
Kettlebell One-Arm Para Press
12 Sets x 5 Reps
Day 4
4B - BICEPS / FOREARM
Est. 240 min
7 exercises
Barbell Curl
12 Sets x 5 Reps
Barbell Curl w/ Shoulder Flexion
12 Sets x 5 Reps
Barbell Fat Bar Curl
12 Sets x 5 Reps
Barbell Reverse Curl
12 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
12 Sets x 5 Reps
Dumbbell Zottman Curl
12 Sets x 5 Reps
Cable Rope Hammer Curl
12 Sets x 5 Reps
Day 4
4A - TRICEPS
Est. 240 min
18 exercises
EZ Bar Tricep Extension
12 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
12 Sets x 5 Reps
Barbell Tricep Extension
12 Sets x 5 Reps
Barbell Tricep Extension (Supine)
12 Sets x 5 Reps
Dumbbell Tricep Extension (Floor, Supine)
12 Sets x 5 Reps
Dumbbell Rolling Triceps Extension
12 Sets x 5 Reps
Dumbbell Tate Press
12 Sets x 5 Reps
Dumbbell Incline Tate Press
12 Sets x 5 Reps
Cable Shoulder Extension
12 Sets x 5 Reps
Cable Triceps Pushdown w/ Shoulder Ext.
12 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
12 Sets x 5 Reps
Cable Rope Triceps Pushdown w/ Shoulder Ext.
12 Sets x 5 Reps
Cable One-Arm Tricep Pushdown
12 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
12 Sets x 5 Reps
EZ Bar French Press
12 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
12 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
12 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
12 Sets x 5 Reps
Day 5
5 - CORE
Est. 240 min
15 exercises
Plank
12 Sets
Weighted Plank
12 Sets x 5 Reps
Cable Crunch
12 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
12 Sets x 5 Reps
Hanging Knee Raise
12 Sets x 5 Reps
Weighted Hanging Knee Raise
12 Sets x 5 Reps
Hanging Knee Raise (Rotational)
12 Sets x 5 Reps
Hanging Knee Raise Rotation
12 Sets x 5 Reps
Hanging Leg Raise
12 Sets x 5 Reps
Parallel Bar Hip Raise
12 Sets x 5 Reps
Parallel Bar Hip Flexion
12 Sets x 5 Reps
Parallel Bar Leg Raise
12 Sets x 5 Reps
Parallel Bar Hip Flexion
12 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
12 Sets x 5 Reps
Bird Dog
12 Sets x 5 Reps
Day 10
MOBILITY & STRETCHING
Est. 240 min
40 exercises
Mobility Work
12 Sets
Pump Work
12 Sets
TRX Work
12 Sets
Foam Roller
12 Sets
Agile 8
12 Sets
Dip Hang
12 Sets
Pull Up Hang
12 Sets
Scap Pull Up
12 Sets x 5 Reps
Barbell Overhead Hold
12 Sets
Kettlebell Swing
12 Sets x 5 Reps
Box Jump Multiple Response
12 Sets x 5 Reps
Weighted Box Jump
12 Sets x 5 Reps
Bodyweight Step-Up
12 Sets x 5 Reps
Single Leg Box Jump
12 Sets x 5 Reps
Jump Squat
12 Sets x 5 Reps
Rocket Jump
12 Sets x 5 Reps
Split Jump
12 Sets x 5 Reps
Push-Up
3 Sets x 8 Reps
Band Push Up
12 Sets x 5 Reps
Scap Push Up
12 Sets x 5 Reps
Push Up - Paused
12 Sets x 5 Reps
Weighted Push Up
12 Sets x 5 Reps
Dumbbell Deep Push-Up
12 Sets x 5 Reps
Plyo Push-Up
12 Sets x 5 Reps
Clap Push-Up
12 Sets x 5 Reps
Kettlebell Push-Up
12 Sets x 5 Reps
Drop Push-Up
12 Sets x 5 Reps
Medicine Ball Overhead Slam
12 Sets x 5 Reps
Medicine Ball Chest Throw (Supine)
12 Sets x 5 Reps
Medicine Ball Chest Push
12 Sets x 5 Reps
Barbell Split Jump
12 Sets x 5 Reps
Dumbbell Jump Squat
12 Sets x 5 Reps
Band Good Morning
12 Sets x 5 Reps
Band Squat
12 Sets x 5 Reps
Band Reverse Fly
12 Sets x 5 Reps
Band Face Pull
12 Sets x 5 Reps
Band Pull-Aparts
12 Sets x 5 Reps
Push-Up (Close Hand)
12 Sets x 5 Reps
Push-Up (Wide Hand)
12 Sets x 5 Reps
Handstand Push-Up
12 Sets x 5 Reps
Day 11
PLYO & CALIS
Est. 240 min
8 exercises
Landmine Plyo One Arm Incline Press
12 Sets x 5 Reps
Medicine Ball Overhead Throw
12 Sets x 5 Reps
Med Ball Throws
12 Sets x 5 Reps
Plate-raised Box Jump
12 Sets x 5 Reps
Trap Bar Plyo Jump
12 Sets x 5 Reps
Long Jump
12 Sets x 5 Reps
Rocket Jump
12 Sets x 5 Reps
Stability Ball Hamstring Curl to Bridge
12 Sets x 5 Reps
Day 20
CONDITIONING
Est. 240 min
17 exercises
Road Cycling
1 Set
Swimming
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Running
1 Set
Sprinting
1 Set
Hill Sprinting
1 Set
Crossfit
1 Set
Matrix S-Drive Sprints
12 Sets
Matrix S-Drive Walk
1 Set
Matrix S-Drive Walk Backward
1 Set
Matrix S-Drive Sled Push
12 Sets x 5 Reps
Matrix S-Drive Sled Pull
12 Sets x 5 Reps
Farmer's Walk
12 Sets x 5 Reps
Weighted Carry Overhead
12 Sets x 5 Reps
Weighted Carry Medley
12 Sets x 5 Reps
Suitcase Farmer's Walk
12 Sets x 5 Reps
Day 30
OLY WEIGHTLIFTING
Est. 240 min
29 exercises
Barbell Clean
12 Sets x 5 Reps
Barbell Power Clean
12 Sets x 5 Reps
Barbell Hang Clean
12 Sets x 5 Reps
Barbell Hang Clean Below the Knees
12 Sets x 5 Reps
Barbell Hang Clean and Press
12 Sets x 5 Reps
Barbell Clean and Press
12 Sets x 5 Reps
Barbell Clean and Jerk
12 Sets x 5 Reps
Barbell Squat Jerk
12 Sets x 5 Reps
Barbell Power Jerk
12 Sets x 5 Reps
Barbell Push Press Behind the Neck
12 Sets x 5 Reps
Barbell Split Jerk
12 Sets x 5 Reps
Barbell Snatch
12 Sets x 5 Reps
Barbell Power Snatch
12 Sets x 5 Reps
Barbell Hang Snatch
12 Sets x 5 Reps
Barbell Hang Power Snatch
12 Sets x 5 Reps
Barbell High Snatch
12 Sets x 5 Reps
Barbell One Arm Snatch
12 Sets x 5 Reps
Barbell Overhead Squat
12 Sets x 5 Reps
Barbell Overhead Lunge
12 Sets x 5 Reps
Barbell Squat to Shoulder Press
12 Sets x 5 Reps
Barbell Clean to Shoulder Press - Cluster
12 Sets x 5 Reps
Barbell Snatch Romanian Deadlift
12 Sets x 5 Reps
Barbell Clean Pull
12 Sets x 5 Reps
Barbell Snatch Pull
12 Sets x 5 Reps
Barbell Power Shrug
12 Sets x 5 Reps
Dumbbell One Arm Push Press
12 Sets x 5 Reps
Dumbbell One Arm Snatch
12 Sets x 5 Reps
Kettlebell One-Arm Snatch
12 Sets x 5 Reps
Barbell Snatch Balance
12 Sets x 5 Reps
