Periodization Undulating Bodybuilding Training -Phase 1

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Objetivos:Hipertrofia básica
Periodização: Sim
Modelo de Periodização:Ondulatória 3 tipos de força
Métodos:Continuada
Métodos adicionais Micro de choque:Nenhum
Tipo:Dividida(Upper body e Lower Body)
Volume:
Número de Exercícios: 4-6
Sets:2-4 -20% micro recuperativo
Reps: 9-12 3-5 19-22
Frequência: 4x semana
Duração 40-60 min
Intensidade
Carga:70-75% 50-55% 90-85%
Velocidade de Contração: 1-0-4-0 2-0-3-0 1-0-1-0 Abs:1-0-2-0 dias moderados e pesados.
Intervalo entre sets: 120-180 180-300 90-120
Falha Muscular:Depende do Micro

Upper Body- Moderado Training 9-12 RPTS 5 exercises, 47 mins

Machine Incline Chest Press	3x9 reps	rest: 120s
T Bar Row	3x9 reps	rest: 120s
Pull-Up	3x9 reps	rest: 120s
Dip	3x9 reps	rest: 120s
Crunch	3x9 reps	rest: 120s

Lower Body Moderado Training 9-12 RPS 5 exercises, 43 mins

Barbell Deep Squat	3x9 reps	rest: 120s
Machine Leg Press	3x9 reps	rest: 120s
Machine Leg Curl (Prone)	3x9 reps	rest: 120s
Machine Calf Raise	2x9 reps	rest: 120s
Machine Seated Calf Raise	2x9 reps	rest: 120s

Upper Body- Heavy Training 3-5 RPTS 5 exercises, 56 mins

Machine Incline Chest Press	3x3 reps	rest: 180s
T Bar Row	3x3 reps	rest: 180s
Pull-Up	4x3 reps	rest: 180s
Dip	4x3 reps	rest: 180s
Air Bike	3x3 reps	rest: 60s

Lower Body Heavy Training 3-5 RPS 4 exercises, 51 mins

Barbell Deep Squat	4x3 reps	rest: 180s
Machine Leg Press	4x3 reps	rest: 180s
Machine Leg Curl (Prone)	3x3 reps	rest: 180s
Machine Seated Calf Raise	3x3 reps	rest: 180s

Upper Body-Light Training 19-22 RPTS 5 exercises, 59 mins

Machine Incline Chest Press	3x19 reps	rest: 120s
T Bar Row	3x19 reps	rest: 120s
Pull-Up	3x19 reps	rest: 120s
Dip	3x19 reps	rest: 120s
Hanging Leg Raise	3x19 reps	rest: 120s

Lower Body Light Training 19-22 RPS 5 exercises, 54 mins

Barbell Deep Squat	3x19 reps	rest: 120s
Machine Leg Press	3x19 reps	rest: 120s
Machine Leg Curl (Prone)	3x19 reps	rest: 120s
Machine Calf Raise	2x19 reps	rest: 120s
Machine Seated Calf Raise	2x19 reps	rest: 120s