PART II: 7-Month Periodized Linear Competition Plan
Bulking
Intermediate
None
Plan Details
The PART II: 7-Month Periodized Linear Competition Plan routine by Roddychristian is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Take one rest day after every workout. To individualize you may do up to two workouts in two days, taking up to two rest days in a row. Meals: 5 per day, about 1 every 3 hours. Protein: Min 1.7/kg/day. Carb 3g/kg/day. Utilize rapid glycogen replacement post workout when performing twice a day routine when the same muscles are being worked. Pre and post workout protein. 1g/kg, half before and half after, within 4-6 hours of each other or as quickly as possible post workout if fasted. Calorie surplus in a well trained athlete: 500-1000 cal.
Routine detail
Day 1
2A - 1
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 2
2A - 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 3
2A - 3
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 4
2A - 4
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 5
2A - 5
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 6
2A - 6
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 7
2A - 7
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 8
2A - 8
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 9
2A - 9
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 10
2A - 10
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 11
2A - 11
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 12
2A - 12
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 13
2A - 13
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 14
2A - 14
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 15
2A - 15
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 16
2A - 16
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 17
2B - 17
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Cable High Cross-Over
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Trap Bar Bent-over Rows
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 18
2B - 18
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 19
2B - 19
Est. 0 min
6 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Day 20
2B - 20
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Clean
5 Sets x 3 Reps
Machine Leg Extension
4 Sets x 6 Reps
Cable Calf Raise
4 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 21
2B - 21
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Cable High Cross-Over
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Trap Bar Bent-over Rows
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 22
2B - 22
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 23
2B- 23
Est. 0 min
6 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 24
2B - 24
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Clean
5 Sets x 3 Reps
Machine Leg Extension
4 Sets x 6 Reps
Cable Calf Raise
4 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 25
2B - 25
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Cable High Cross-Over
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Trap Bar Bent-over Rows
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 26
2B - 26
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 27
2B - 27
Est. 0 min
6 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 28
2B - 28 (repeat as day 32)
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Clean
5 Sets x 3 Reps
Machine Leg Extension
4 Sets x 6 Reps
Cable Calf Raise
4 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 29
2B - 29
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Cable High Cross-Over
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Trap Bar Bent-over Rows
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 30
2B - 30
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 31
2B - 31
Est. 0 min
6 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
