8 week linear strength gain v.2

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This training targeting strength gain in a linear cycle 8 week maner.
Remark:
First set of each excersise is a warmup do it with 30% of target weight and 12-15 repeats
Days 1 - 3
Start with 60% target weight and each week add 5%
Every couple (2 closest exercises) done as superset with a resting period sufficient to settle your breath.
The overall period between sets must be considered as a time after which the ability to complete same amount of repeats remains.
Day 4
All exercises done as superset without rest. Resting period between sets as above.
Each set of pullups change your grip (wide, close, inverse, hummer...)
Weighted tricep dips: First - wide: chest emphasis, second - narrow: tricep emphasis.
(Cardio at the end is optional Tredmill or Eliptical or Boxing etc' )

Day 1
Day 2
Day 3
Day 4

Workout 1 12 exercises, 1 hr 3 mins

	1x0 reps	rest: 8s
Treadmill Running	1x0 reps	rest: 15s
Barbell Deep Squat	6x5 reps	rest: 0s
Barbell Tricep Extension (Supine)	6x5 reps	rest: 0s
Dumbbell Incline Bench Press	6x5 reps	rest: 0s
Barbell Preacher Curl	6x5 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	6x5 reps	rest: 0s
Cable Deltoid Raise	6x5 reps	rest: 0s
Cable Kneeling Crunch	5x15 reps	rest: 0s
Cable Wood Chop	5x15 reps	rest: 0s
	1x0 reps	rest: 8s
	1x0 reps	rest: 10s

Workout 2 12 exercises, 1 hr 3 mins

	1x0 reps	rest: 8s
Treadmill Running	1x0 reps	rest: 15s
Barbell Romanian Deadlift	6x5 reps	rest: 0s
Dumbbell Reverse Fly	6x10 reps	rest: 0s
Cable Seated Row	6x5 reps	rest: 0s
Dumbbell Alternating Hammer Curl	6x5 reps	rest: 0s
Cable Cross-Over	6x5 reps	rest: 0s
Cable Rope Overhead Tricep Extension	6x8 reps	rest: 0s
Back Hyperextension	5x15 reps	rest: 0s
Bench Weighted Decline Crunch	5x15 reps	rest: 0s
	1x0 reps	rest: 8s
	1x0 reps	rest: 10s

Workout 3 12 exercises, 1 hr 15 mins

	1x0 reps	rest: 8s
Treadmill Running	1x0 reps	rest: 15s
Barbell Bench Press	6x5 reps	rest: 0s
Dumbbell Concentration Curl	6x5 reps	rest: 0s
Smith Machine Split Squat	6x25 reps	rest: 0s
Dumbbell Seated Shoulder Press	6x5 reps	rest: 0s
T Bar Row	6x5 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	6x8 reps	rest: 0s
Cable Lower Chest Raise	5x15 reps	rest: 0s
Hanging Leg Raise	5x15 reps	rest: 0s
	1x0 reps	rest: 8s
	1x0 reps	rest: 10s

Functional/Cardio 14 exercises, 3 hrs 1 min

Treadmill Running	1x0 reps	rest: 15s
Weighted Pull-Up	5x15 reps	rest: 0s
Weighted Tricep Dip	5x15 reps	rest: 0s
Parallel Bar Hip Raise	5x15 reps	rest: 0s
Seated Leg Tuck	5x15 reps	rest: 0s
Weighted Tricep Dip	5x15 reps	rest: 0s
Barbell Ab Rollout (Kneeling)	5x15 reps	rest: 0s
Push-Up	5x15 reps	rest: 0s
Decline Bench Weighted Twist	5x12 reps	rest: 0s
Plank	5x15 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Boxing	1x0 reps	rest: 30s
	1x0 reps	rest: 15s