PART I: 7-Month Periodized Linear Competition Plan
Bulking
Intermediate
None
Plan Details
The PART I: 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
1A - 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Day 2
1A - 2
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 3
1A - 3
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 4
1A - 4
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 5
1A - 5
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Day 6
1A - 6
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 7
1A - 7
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 8
1A - 8
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 9
1A - 9
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Day 10
1A - 10
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 11
1A - 11
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 12
1A - 12
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 13
1A - 13
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Day 14
1A - 14
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 15
1A - 15
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 16
1A - 16
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 17
1B - 17
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 18
1B - 18
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Lunge
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 20 Reps
Day 19
1B - 19
Est. 0 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 20
1B - 20
Est. 0 min
6 exercises
Trap Bar Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Day 21
1B - 21
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 22
1B - 22
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Lunge
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 20 Reps
Day 23
1B - 23
Est. 0 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 24
1B - 24
Est. 0 min
6 exercises
Trap Bar Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Day 25
1B - 25
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 26
1B - 26
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Lunge
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 20 Reps
Day 27
1B - 27
Est. 0 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 28
1B - 28 (repeat as Day 32)
Est. 0 min
6 exercises
Trap Bar Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Day 29
1B - 29
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 30
1B - 30
Est. 0 min
6 exercises
Squat (Cambered Bar)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Lunge
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 20 Reps
Day 31
1B - 31
Est. 0 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
