Back to basics. Part II (Cyklus 2 / Week 2)

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Training program built around a 2-splits push / pull exercise program, with the primary focus on basic exercises. Unlike the old BTB training program so that the frequency is increased to 6 weekly passport instead of 4 The increased frequency primarily provides two benefits. Firstly, it is easier to be stronger when frames muscle frequently. Second, it enables to larger excercisecap repertoire, compared to the old BTB training program. The training program therefore consists of an A-rotation, a B-rotation and a C-rotation, so to get the body through 3 times in a week, but each with its own exercise composition.

Rotation A 6 exercises, 1 hr 17 mins

Barbell Bench Press	4x7 reps	rest: 150s
Dumbbell Incline Bench Press	4x9 reps	rest: 120s
Barbell Push Press	4x7 reps	rest: 150s
Dumbbell Lateral Raise	4x9 reps	rest: 120s
	4x9 reps	rest: 120s
Cable Kneeling Crunch	4x9 reps	rest: 120s

Rotation A 6 exercises, 1 hr 20 mins

Barbell Deep Squat	4x7 reps	rest: 150s
Barbell Romanian Deadlift	4x7 reps	rest: 150s
Barbell Bent-Over Row	4x7 reps	rest: 150s
Pull-Up	4x7 reps	rest: 150s
Barbell Curl	4x9 reps	rest: 120s
Machine Calf Raise	4x9 reps	rest: 120s

Rotation B 6 exercises, 1 hr 15 mins

Barbell Incline Bench Press	4x7 reps	rest: 150s
Dumbbell Decline Bench Press	4x9 reps	rest: 120s
Barbell Military Press	4x7 reps	rest: 150s
	4x9 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x9 reps	rest: 120s
	4x9 reps	rest: 120s

Rotation B 6 exercises, 1 hr 18 mins

Barbell Deadlift	4x7 reps	rest: 150s
Machine Leg Press	4x9 reps	rest: 120s
Dumbbell One-Arm Row	4x7 reps	rest: 150s
Cable Lat Pulldown (Wide Grip)	4x9 reps	rest: 120s
Barbell Preacher Curl	4x9 reps	rest: 120s
Machine Calf Press	4x9 reps	rest: 120s

Rotation C 6 exercises, 1 hr 16 mins

Barbell Decline Bench Press	4x7 reps	rest: 150s
Dumbbell Bench Press	4x9 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x7 reps	rest: 150s
	4x9 reps	rest: 120s
Barbell Overhead Tricep Extension	4x9 reps	rest: 120s
	4x9 reps	rest: 120s

Rotation C 6 exercises, 1 hr 19 mins

Barbell Front Squat	4x7 reps	rest: 150s
Barbell Rack Pull	4x7 reps	rest: 150s
Cable Seated Row	4x9 reps	rest: 120s
Chin-Up	4x7 reps	rest: 150s
Dumbbell Bicep Curl	4x9 reps	rest: 120s
Machine Calf Raise	4x9 reps	rest: 120s