PART III: 7-Month Periodized Linear Competition Plan
Bulking
Intermediate
None
Plan Details
The PART III: 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.
During this phase taper carbohydrate down cutting 50% in the first weeks and making a goal of 50-100g/per day for the final 6 weeks. The lower, the better. 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
3A - 1
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
3A - 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 6 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Day 3
3A - 3
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 4
3A - 4
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Cable Single-Leg Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Day 5
3A - 5
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 6
3A - 6
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 6 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Day 7
3A - 7
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 8
3A - 8
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Cable Single-Leg Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Day 9
3A - 9
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 10
3A - 10
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 6 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Day 11
3A - 11
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 12
3A - 12
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Cable Single-Leg Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Day 13
3A - 13
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 14
3A - 14
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 6 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Day 15
3A - 15
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 16
3A - 16
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Cable Single-Leg Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Day 17
3A - 17
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Decline Fly
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 4 Reps
Pull-Up (Hammer Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 18
3A - 18
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 4 Reps
Barbell Bulgarian Split Squat
4 Sets x 4 Reps
Back Hyperextension
4 Sets x 4 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 6 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 19
3A - 19
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Day 20
3A - 20
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 3 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Clean
5 Sets x 2 Reps
Machine Single-Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Day 21
3A - 21
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Decline Fly
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 4 Reps
Pull-Up (Hammer Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 22
3A - 22
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 4 Reps
Barbell Bulgarian Split Squat
4 Sets x 4 Reps
Back Hyperextension
4 Sets x 4 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 6 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 23
3A - 23
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Day 24
3A - 24
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 3 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Clean
5 Sets x 2 Reps
Machine Single-Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Day 25
3A - 25
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Decline Fly
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 4 Reps
Pull-Up (Hammer Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 26
3A - 26
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 4 Reps
Barbell Bulgarian Split Squat
4 Sets x 4 Reps
Back Hyperextension
4 Sets x 4 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 6 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 27
3A - 27
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Day 28
3A - 28 (Repeat as day 32)
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 3 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Clean
5 Sets x 2 Reps
Machine Single-Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Day 29
3A - 29
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Decline Fly
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 4 Reps
Pull-Up (Hammer Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 30
3A - 30
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 4 Reps
Barbell Bulgarian Split Squat
4 Sets x 4 Reps
Back Hyperextension
4 Sets x 4 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 6 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Day 31
3A - 31
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
