PART II: 7-Month Periodized Linear Competition Plan

Plan Details

The PART II: 7-Month Periodized Linear Competition Plan routine by Roddychristian is a 31 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Take one rest day after every workout. To individualize you may do up to two workouts in two days, ... Read More

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.