Force Periodization

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RATING: 64 (FROM 4 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Increase your strength in basic lifting with this program.

First week: 5x5

Second week: 5x3

Third week: 3x15 (deload)

Fourth week: Add 2 to 10kg and start with 5x5

Monday
Wednesday
Friday

1 6 exercises, 58 mins

Barbell Squat	5x5 reps	rest: 180s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s

2 6 exercises, 1 hr 4 mins

Barbell Bench Press	5x5 reps	rest: 180s
Barbell Squat	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	10x10 reps	rest: 10s
Machine Shoulder Press	3x15 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s

3 6 exercises, 58 mins

Barbell Clean Deadlift	3x5 reps	rest: 180s
Barbell Squat	3x15 reps	rest: 60s
Barbell Military Press	3x5 reps	rest: 180s
Barbell Bench Press	3x15 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s