Olympic Lifts + Bulk
Sport
Advanced
Barbell
Plan Details
The Olympic Lifts + Bulk routine by seulberg is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Focuses on The Olympic Lifts and adds some exercises at the end for gains
Routine detail
Day 1
Mo - Chest
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
High pull external rotation
8 Sets x 3 Reps
Day 2
Di - Clean and Jerk
Est. 53 min
5 exercises
Barbell Clean and Jerk
5 Sets x 3 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Power Clean from Blocks
5 Sets x 5 Reps
Day 3
Mi - Off and Arms
Est. 26 min
4 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 4
Do - Snatch
Est. 49 min
5 exercises
Barbell Snatch
5 Sets x 3 Reps
Barbell Squat
6 Sets x 2 Reps
Side-Lying Hip Flexor
2 Sets
Barbell High Snatch
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Day 5
Thursday - Swim
Est. 0 min
0 exercises
This day is empty
Day 6
Sa - Back
Est. 51 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
2 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 7
So - Run
Est. 0 min
0 exercises
This day is empty
