Bhaari Bharkam v2

Strength and Muscle

4 weeks / 3 days per week

My original routine for full body experience, inspired from Mike Mentzer's philosophy.

Run Bhaari Bharkam v2 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

Bhaari Bharkam v2 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

340

Avg Reps/Week

Days/Week

Reviews

0 reviews

Week 1

Seated • Fly

Assistance

2 x 8 reps

Incline • Bench Press

Assistance

2 x 8 reps

Close Grip • Pulldown

Assistance

1 x 8 reps

Wide Grip • Pulldown

Assistance

1 x 8 reps

Seated • Shoulder Press

Assistance

2 x 8 reps

Hammer Curl

Assistance

2 x 8 reps

Standing • Triceps Extension

Assistance

2 x 8 reps

Squat

Assistance

2 x 12 reps

Leg Extension

Assistance

2 x 12 reps

Lying • Leg Curl

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

1 x 12 reps

Single Leg Calf Raise

Assistance

2 x 24 reps

Hammer Press

Assistance

2 x 8 reps

Seated • Row

Assistance

2 x 8 reps

Lateral • Raise

Assistance

2 x 8 reps

Standing • Face Pull

Assistance

2 x 8 reps

Biceps Curl

Assistance

2 x 8 reps

Tricep Pushdown

Assistance

2 x 8 reps

Hyperextension

Assistance

2 x 8 reps

Week 2

Seated • Fly

Assistance

2 x 8 reps

Incline • Bench Press

Assistance

2 x 8 reps

Close Grip • Pulldown

Assistance

1 x 8 reps

Wide Grip • Pulldown

Assistance

1 x 8 reps

Seated • Shoulder Press

Assistance

2 x 8 reps

Hammer Curl

Assistance

2 x 8 reps

Standing • Triceps Extension

Assistance

2 x 8 reps

Squat

Assistance

2 x 12 reps

Leg Extension

Assistance

2 x 12 reps

Lying • Leg Curl

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

1 x 12 reps

Single Leg Calf Raise

Assistance

2 x 24 reps

Hammer Press

Assistance

2 x 8 reps

Seated • Row

Assistance

2 x 8 reps

Lateral • Raise

Assistance

2 x 8 reps

Standing • Face Pull

Assistance

2 x 8 reps

Biceps Curl

Assistance

2 x 8 reps

Tricep Pushdown

Assistance

2 x 8 reps

Hyperextension

Assistance

2 x 8 reps

Week 3

Seated • Fly

Assistance

2 x 8 reps

Incline • Bench Press

Assistance

2 x 8 reps

Close Grip • Pulldown

Assistance

1 x 8 reps

Wide Grip • Pulldown

Assistance

1 x 8 reps

Seated • Shoulder Press

Assistance

2 x 8 reps

Hammer Curl

Assistance

2 x 8 reps

Standing • Triceps Extension

Assistance

2 x 8 reps

Squat

Assistance

2 x 12 reps

Leg Extension

Assistance

2 x 12 reps

Lying • Leg Curl

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

1 x 12 reps

Single Leg Calf Raise

Assistance

2 x 24 reps

Hammer Press

Assistance

2 x 8 reps

Seated • Row

Assistance

2 x 8 reps

Lateral • Raise

Assistance

2 x 8 reps

Standing • Face Pull

Assistance

2 x 8 reps

Biceps Curl

Assistance

2 x 8 reps

Tricep Pushdown

Assistance

2 x 8 reps

Hyperextension

Assistance

2 x 8 reps

Week 4

Seated • Fly

Assistance

2 x 8 reps

Incline • Bench Press

Assistance

2 x 8 reps

Close Grip • Pulldown

Assistance

1 x 8 reps

Wide Grip • Pulldown

Assistance

1 x 8 reps

Seated • Shoulder Press

Assistance

2 x 8 reps

Hammer Curl

Assistance

2 x 8 reps

Standing • Triceps Extension

Assistance

2 x 8 reps

Squat

Assistance

2 x 12 reps

Leg Extension

Assistance

2 x 12 reps

Lying • Leg Curl

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

1 x 12 reps

Single Leg Calf Raise

Assistance

2 x 24 reps

Hammer Press

Assistance

2 x 8 reps

Seated • Row

Assistance

2 x 8 reps

Lateral • Raise

Assistance

2 x 8 reps

Standing • Face Pull

Assistance

2 x 8 reps

Biceps Curl

Assistance

2 x 8 reps

Tricep Pushdown

Assistance

2 x 8 reps

Hyperextension

Assistance

2 x 8 reps

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KeyLifts

Bhaari Bharkam v2

Strength and Muscle

4 weeks / 3 days per week

My original routine for full body experience, inspired from Mike Mentzer's philosophy.

Run Bhaari Bharkam v2 in the App

Bhaari Bharkam v2 Volume Overview

Reviews

0 reviews

Week 1

Day 1

Seated • Fly

Incline • Bench Press

Close Grip • Pulldown

Wide Grip • Pulldown

Seated • Shoulder Press

Hammer Curl

Standing • Triceps Extension

Day 2

Squat

Leg Extension

Lying • Leg Curl

Glute 45 degree Hyperextension

Single Leg Calf Raise

Day 3

Hammer Press

Seated • Row

Lateral • Raise

Standing • Face Pull

Biceps Curl

Tricep Pushdown

Hyperextension

Week 2

Day 1

Seated • Fly

Incline • Bench Press

Close Grip • Pulldown

Wide Grip • Pulldown

Seated • Shoulder Press

Hammer Curl

Standing • Triceps Extension

Day 2

Squat

Leg Extension

Lying • Leg Curl

Glute 45 degree Hyperextension

Single Leg Calf Raise

Day 3

Hammer Press

Seated • Row

Lateral • Raise

Standing • Face Pull

Biceps Curl

Tricep Pushdown

Hyperextension

Week 3

Day 1

Seated • Fly

Incline • Bench Press

Close Grip • Pulldown

Wide Grip • Pulldown

Seated • Shoulder Press

Hammer Curl

Standing • Triceps Extension

Day 2

Squat

Leg Extension

Lying • Leg Curl

Glute 45 degree Hyperextension

Single Leg Calf Raise

Day 3

Hammer Press

Seated • Row

Lateral • Raise

Standing • Face Pull

Biceps Curl

Tricep Pushdown

Hyperextension

Week 4

Day 1

Seated • Fly