The Random Plan

by | May 3, 2022 | Bulking, Cutting, Ross, Workouts | 0 comments

INTRO:

This is a program that I wrote for myself (Ross) It’s a 60-day program. This is highly adjustable to what you are feeling on any given day. Use the rep range as a guide for your sets but if you are trying to do a bulk I would go heavier weight and stay lower on the rep range. if you are doing a cut then run the reps up, feel free to add reps if needed. Make sure you record what you are doing with each lift so that you can track your progress.

 

TARGET:

Novices to experienced lifters.

 

THINGS TO KNOW:

  • BB stands for Barbell
  • DB stands for Dumbell
  • Lightweight is a suggestion ongoing light on the sets
  • (total) means the total number of reps should equal what is posted
  • AMAP means as many reps as possible for each set

 

Jump to:

 

 

Day 1

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

–Deadlifts suggestion to go light to start and work to a heavy set by set 4

Day 2

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

–Core day feel free to add more ab exercises if you feel like it

Day 3

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

– Save the Barbell complex for the end of the workout 

Day 4

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

– Save the Barbell complex for the end of the workout 

Day 5

Off Day

 

Day 6

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 7

Off Day

 

Week 2

 

 

 

 

Day 8

Exercise Sets Reps
Dips 4 10 to 20
Bent-over Row BB 3 10 to 25
Pull-Ups 4 15
Squats 4 10 to 20

     – Back day add more back exercises if needed

Day 9

Exercise Sets Reps
Bench BB 5 8 to 25
DB Flys 3 25
Tri Dips 3 15 to 25
Cleans 3 15

 

Day 10

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Day 11

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 12

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 13

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 14

Off Day

 

Week 3

 

 

 

 

Day 15

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 16

Off Day

 

Day 17

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Day 18

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 19

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 20

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 21

Off Day

Week 4

 

 

 

 

Day 22

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 23

Off Day

 

Day 24

Exercise Sets Reps
Dips 4 10 to 20
Bent-over Row BB 3 10 to 25
Pull-Ups 4 15
Squats 4 10 to 20

 

Day 25

Exercise Sets Reps
Bench BB 5 8 to 25
DB Flys 3 25
Tri Dips 3 15 to 25
Cleans 3 15

 

Day 26

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Day 27

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 28

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

 

Week 5

 

 

 

 

 

Day 29

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 30

Off Day

 

Day 31

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 32

Off Day

 

Day 33

Exercise Sets Reps
Dips 4 10 to 20
Bent-over Row BB 3 10 to 25
Pull-Ups 4 15
Squats 4 10 to 20

 

Day 34

Exercise Sets Reps
Bench BB 5 8 to 25
DB Flys 3 25
Tri Dips 3 15 to 25
Cleans 3 15

 

Day 35

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Week 6

 

 

 

 

Day 36

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 37

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

Day 38

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 39

Off Day

 

Day 40

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 41

Off Day

 

Day 42

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Week 7

 

 

 

 

 

Day 43

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 44

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 45

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 46

Off Day

 

Day 47

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Day 48

Off Day

 

Day 49

Exercise Sets Reps
Dips 4 10 to 20
Bent-over Row BB 3 10 to 25
Pull-Ups 4 15
Squats 4 10 to 20

 

Week 8

 

 

 

 

Day 50

Exercise Sets Reps
Bench BB 5 8 to 25
DB Flys 3 25
Tri Dips 3 15 to 25
Cleans 3 15

 

Day 51

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

Day 52

Exercise Sets Reps
Knees-to- Elbows 3 15
Dips 3 25
BB Curl 4 15
Push Up 4 25
Decline sit-ups Lightweight 3 25

 

Day 53

Exercise Sets Reps
Squat BB 3 10 to 20
Calf-Raises BB 3 25 to 50
Lunges BB 3 20 (total)
Bodyweight Squats 3 50
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP (As Many As Possible)
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 54

Exercise Sets Reps
Bench BB Lightweight 3 15 to 25
Push-Ups 4 25
Bench Wide Grip BB Lightweight 3 15 to 25
Sit-ups 4 25
Bench Close Grip BB Lightweight 3 15 to 25
BB Complex 1-set 1
Curl BB Just the BB 1 AMAP
Front Press BB Just the BB 1 AMAP
Reverse Curl BB Just the BB 1 AMAP
Back press BB Just the BB 1 AMAP

 

Day 55

Off Day

 

Day 56

Exercise Sets Reps
BB Complex BB / +20 Lbs /+30 Lbs / +40Lbs
Curl BB 4 15 to 50
Front Press BB 4 15 to 50
Reverse Curl BB 4 15 to 50
Tri Ext 4 15 to 50

 

Week 9

Day 57

Off Day

 

Day 58

Exercise Sets Reps
Dips 4 10 to 20
Bent-over Row BB 3 10 to 25
Pull-Ups 4 15
Squats 4 10 to 20

 

Day 59

Exercise Sets Reps
Bench BB 5 8 to 25
DB Flys 3 25
Tri Dips 3 15 to 25
Cleans 3 15

 

Day 60

Exercise Sets Reps
Dead-Lift BB 4 8 to 20
Curl and Press DB 4 15 to 20
Pull-Up 4 15
Sit-Ups 4 25
Curl BB Lightweight 3 50
Press BB Lightweight 3 50

 

 

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