Verluyten

May 24th 2018

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Strength/Powerbuilding

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Big compounds + selected assistance/volume

1A - MAIN lifts 8 exercises, 4 hrs 0 min

Barbell Front Squat	12x5 reps	rest: 180s
Barbell Bench Press	12x5 reps	rest: 180s
Barbell Incline Bench Press	12x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	12x5 reps	rest: 180s
Barbell Military Press	12x5 reps	rest: 180s
Barbell Deadlift	12x5 reps	rest: 180s
Barbell Bent-Over Row	12x5 reps	rest: 180s
Chin-Up	12x5 reps	rest: 180s

1B - MAIN assistance 34 exercises, 4 hrs 0 min

	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Pull-Up	12x15 reps	rest: 180s
Weighted Pull-Up	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Chin-Up	12x15 reps	rest: 180s
Pull-Up (Hammer Grip)	12x15 reps	rest: 180s
	12x5 reps	rest: 180s
Chin-Up (Close Grip)	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dip	7x15 reps	rest: 180s
	12x5 reps	rest: 180s
Weighted Tricep Dip	12x15 reps	rest: 180s
Back Hyperextension	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Good Morning	12x5 reps	rest: 180s
Barbell Pin-Off Good Morning	12x5 reps	rest: 180s
Barbell Seated Good Morning	12x5 reps	rest: 180s
Barbell Hang Clean	12x5 reps	rest: 180s
Barbell Hang Clean Below the Knees	12x5 reps	rest: 180s
Barbell Shrug	12x15 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Bent-Over Row	12x5 reps	rest: 180s
Dumbbell One-Arm Row	12x5 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	12x5 reps	rest: 180s
Leverage Machine Iso Row	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	12x5 reps	rest: 180s
Cable Rope Face Pull	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

2A - BENCH variations 11 exercises, 4 hrs 0 min

Barbell Bench Press (Wide Grip)	12x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	12x5 reps	rest: 180s
Barbell Incline Bench Press	12x5 reps	rest: 180s
Barbell Incline Bench Press (Close Grip)	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell JM Press	12x5 reps	rest: 180s
Barbell Pin Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

2B - SQUAT variations 8 exercises, 4 hrs 0 min

	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Speed Squat	12x5 reps	rest: 180s
Barbell Squat	12x5 reps	rest: 180s
Barbell Deep Squat	12x5 reps	rest: 180s
Barbell Zercher Squat	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

2C - DEADLIFT variations 15 exercises, 4 hrs 0 min

	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Rack Pull	12x5 reps	rest: 180s
Barbell Clean Deadlift	12x5 reps	rest: 180s
Barbell Snatch Deadlift	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Romanian Deadlift	12x5 reps	rest: 180s
Barbell Romanian Deadlift From Deficit	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Stiff-Leg Deadlift	12x5 reps	rest: 180s
Dumbbell Stiff-Leg Deadlift	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

2D - PRESS variations 4 exercises, 2 hrs 50 mins

Barbell Push Press	12x5 reps	rest: 180s
Barbell Push Press Behind the Neck	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Rear Press	12x5 reps	rest: 180s

3A - CHEST 26 exercises, 4 hrs 0 min

Dumbbell Bench Press	12x5 reps	rest: 180s
Dumbbell Bench Press (Palms in)	12x5 reps	rest: 180s
Dumbbell One-Arm Bench Press	12x5 reps	rest: 180s
Dumbbell One-Arm Hammer Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dumbbell Rotational Bench Press	12x5 reps	rest: 180s
Dumbbell Incline Bench Press	12x5 reps	rest: 180s
Dumbbell Incline Bench Press (Palms in)	12x5 reps	rest: 180s
Dumbbell Incline One-Arm Press	12x5 reps	rest: 180s
Dumbbell Incline One Arm Hammer Press	12x5 reps	rest: 180s
Dumbbell Pullover	12x5 reps	rest: 180s
Barbell Pullover	12x5 reps	rest: 180s
Dumbbell Fly	12x5 reps	rest: 180s
Dumbbell Incline Fly	12x5 reps	rest: 180s
Dumbbell Incline Fly With A Twist	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable Flat Bench Fly	12x5 reps	rest: 180s
Cable Incline Fly	12x5 reps	rest: 180s
Cable Cross-Over	12x5 reps	rest: 180s
Cable Upper Chest Crossover	12x5 reps	rest: 180s
Cable Cross-Over	12x5 reps	rest: 180s
Cable Mid Chest Crossover	12x5 reps	rest: 180s
Cable Lower Chest Raise	12x5 reps	rest: 180s
Machine Fly	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

3B - BACK 20 exercises, 4 hrs 0 min

Barbell Row	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Incline Bench Row	12x5 reps	rest: 180s
Dumbbell Bent-Over Row	12x5 reps	rest: 180s
Dumbbell Incline Bench Row	12x5 reps	rest: 180s
Machine Seated Row	12x5 reps	rest: 180s
Leverage Machine Iso Row	12x5 reps	rest: 180s
Leverage Machine High Row	12x5 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	12x5 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	12x5 reps	rest: 180s
Cable V Bar Pulldown	12x5 reps	rest: 180s
Cable Rope Lat Pulldown	12x5 reps	rest: 180s
Machine Lat Pulldown	12x5 reps	rest: 180s
Cable One-Arm Lat Pulldown	12x5 reps	rest: 180s
Cable Seated Row	12x5 reps	rest: 180s
Machine Inverted Row	12x5 reps	rest: 180s
Machine Inverted Row	12x5 reps	rest: 180s
Cable Incline Pulldown (Supine)	12x5 reps	rest: 180s
Cable Shoulder Extension	12x5 reps	rest: 180s
Cable Reverse Crossover	12x5 reps	rest: 180s

3C - SHOULDER 31 exercises, 4 hrs 0 min

Dumbbell Shoulder Press	12x5 reps	rest: 180s
Dumbbell Seated Shoulder Press	12x5 reps	rest: 180s
Dumbbell One-Arm Shoulder Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dumbbell One-Arm Press (Palms In)	12x5 reps	rest: 180s
Dumbbell Arnold Press	12x5 reps	rest: 180s
Dumbbell Seated Arnold Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Bradford Rocky Press	12x5 reps	rest: 180s
Barbell Rear Delt Row	12x5 reps	rest: 180s
Barbell Rear Delt Row to Neck	12x5 reps	rest: 180s
Cable Rope Deltoid Row	12x5 reps	rest: 180s
Barbell Upright Row	12x5 reps	rest: 180s
Dumbbell Upright Row	12x5 reps	rest: 180s
Cable Upright Row	12x5 reps	rest: 180s
Dumbbell Lateral Raise	12x5 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dumbbell One-Arm Lateral Raise	12x5 reps	rest: 180s
Cable One-Arm Lateral Raise	12x5 reps	rest: 180s
Cable Lateral Raise	12x5 reps	rest: 180s
Dumbbell Bent-Over Reverse Fly	12x5 reps	rest: 180s
Dumbbell Reverse Fly	12x5 reps	rest: 180s
Dumbbell Reverse Fly (Prone)	12x5 reps	rest: 180s
Cable Reverse Fly	12x5 reps	rest: 180s
Cable One-Arm Reverse Fly	12x5 reps	rest: 180s
Dumbbell Cuban Press	12x5 reps	rest: 180s
Dumbbell Shoulder Abduction	12x5 reps	rest: 180s
Weight Plate High Front Raise	12x5 reps	rest: 180s
Weight Plate Front Raise	12x5 reps	rest: 180s
Kettlebell One-Arm Para Press	12x5 reps	rest: 180s

4A - TRICEPS 18 exercises, 4 hrs 0 min

EZ Bar Tricep Extension	12x5 reps	rest: 180s
EZ Bar Tricep Extension (Close Grip)	12x5 reps	rest: 180s
Barbell Tricep Extension	12x5 reps	rest: 180s
Barbell Tricep Extension (Supine)	12x5 reps	rest: 180s
Dumbbell Tricep Extension (Supine)	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dumbbell Tate Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable Shoulder Extension	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable Tricep Pushdown (Rope)	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable One-Arm Tricep Pushdown	12x5 reps	rest: 180s
Cable One-Arm Tricep Pushdown (Reverse Grip)	12x5 reps	rest: 180s
EZ Bar French Press	12x5 reps	rest: 180s
Dumbbell One-Arm Tricep Kickback	12x5 reps	rest: 180s
Cable Rope High Pulley Tricep Extension	12x5 reps	rest: 180s
Cable Rope Overhead Tricep Extension	12x5 reps	rest: 180s

4B - BICEPS / FOREARM 7 exercises, 4 hrs 0 min

Barbell Curl	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Reverse Curl	12x5 reps	rest: 180s
EZ Bar Curl (Reverse Grip)	12x5 reps	rest: 180s
Dumbbell Zottman Curl	12x5 reps	rest: 180s
Cable Rope Hammer Curl	12x5 reps	rest: 180s

5 - CORE 15 exercises, 4 hrs 0 min

Plank	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Cable Crunch	12x5 reps	rest: 180s
Cable Kneeling Crunch	12x5 reps	rest: 180s
Hanging Knee Raise	12x5 reps	rest: 180s
Weighted Hanging Knee Raise	12x5 reps	rest: 180s
Hanging Knee Raise (Rotational)	12x5 reps	rest: 180s
Hanging Knee Raise Rotation	12x5 reps	rest: 180s
Hanging Leg Raise	12x5 reps	rest: 180s
Parallel Bar Hip Raise	12x5 reps	rest: 180s
Parallel Bar Hip Flexion	12x5 reps	rest: 180s
Parallel Bar Leg Raise	12x5 reps	rest: 180s
Parallel Bar Hip Flexion	12x5 reps	rest: 180s
Barbell Ab Rollout (Kneeling)	12x5 reps	rest: 180s
Bird Dog	12x5 reps	rest: 180s

MOBILITY & STRETCHING 40 exercises, 4 hrs 0 min

	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Box Jump Multiple Response	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Bodyweight Step-Up	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Jump Squat	12x5 reps	rest: 180s
Rocket Jump	12x5 reps	rest: 180s
Split Jump	12x5 reps	rest: 180s
Push-Up	3x8 reps	rest: 60s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Dumbbell Deep Push-Up	12x5 reps	rest: 180s
Plyo Push-Up	12x5 reps	rest: 180s
Clap Push-Up	12x5 reps	rest: 180s
Kettlebell Push-Up	12x5 reps	rest: 180s
Drop Push-Up	12x5 reps	rest: 180s
Medicine Ball Overhead Slam	12x5 reps	rest: 180s
Medicine Ball Chest Throw (Supine)	12x5 reps	rest: 180s
Medicine Ball Chest Push	12x5 reps	rest: 180s
Barbell Split Jump	12x5 reps	rest: 180s
Dumbbell Jump Squat	12x5 reps	rest: 180s
Band Good Morning	12x5 reps	rest: 180s
Band Squat	12x5 reps	rest: 180s
Band Reverse Fly	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Push-Up (Close Hand)	12x5 reps	rest: 180s
Push-Up (Wide Hand)	12x5 reps	rest: 180s
Handstand Push-Up	12x5 reps	rest: 180s

PLYO & CALIS 8 exercises, 4 hrs 0 min

	12x5 reps	rest: 180s
Medicine Ball Overhead Throw	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Long Jump	12x5 reps	rest: 180s
Rocket Jump	12x5 reps	rest: 180s
Stability Ball Hamstring Curl to Bridge	12x5 reps	rest: 180s

CONDITIONING 17 exercises, 4 hrs 0 min

Road Cycling	1x0 reps	rest: 180s
Swimming	1x0 reps	rest: 180s
Rowing	1x0 reps	rest: 180s
Treadmill Running	1x0 reps	rest: 180s
Running	1x0 reps	rest: 180s
	1x0 reps	rest: 180s
	1x0 reps	rest: 180s
	1x0 reps	rest: 180s
	12x5 reps	rest: 1s
	1x0 reps	rest: 180s
	1x0 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s

OLY WEIGHTLIFTING 29 exercises, 4 hrs 0 min

Barbell Clean	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Hang Clean	12x5 reps	rest: 180s
Barbell Hang Clean Below the Knees	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Clean and Jerk	12x5 reps	rest: 180s
Barbell Squat Jerk	12x5 reps	rest: 180s
Barbell Power Jerk	12x5 reps	rest: 180s
Barbell Push Press Behind the Neck	12x5 reps	rest: 180s
Barbell Split Jerk	12x5 reps	rest: 180s
Barbell Snatch	12x5 reps	rest: 180s
Barbell Power Snatch	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell High Snatch	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Overhead Squat	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Squat to Shoulder Press	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Barbell Clean Pull	12x5 reps	rest: 180s
Barbell Snatch Pull	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
	12x5 reps	rest: 180s
Kettlebell One-Arm Snatch	12x5 reps	rest: 180s
Barbell Snatch Balance	12x5 reps	rest: 180s