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Jun 27th 2022

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Every muscle twice a week*

DOWNLOADS/VIEWS: 5/451

RATING: 95 (FROM 3 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day.

While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle.

To try this out I created this routine. It is a 3 day split - done twice a week. But the focus lays on a different muscle group every day. As we start with chest & triceps, the focus lays on chest. On the fourth day we focus on triceps and do chest as secondary muscle.

** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day **

Monday:
Chest & Triceps (Focus chest)

Tuesday:
Back & Biceps (Focus back)

Wednesday:
Legs & Shoulders (Focus shoulders)

Thursday:
Rest, Cardio or Abs

Friday:
Triceps & Chest (Focus triceps)

Saturday:
Biceps & Back (Focus biceps)

Sunday:
Shoulders & Legs (Focus shoulders)

This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!

Chest & Triceps (Focus chest) 9 exercises, 0 min

Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x15 reps	rest: 60s
Machine Fly	3x18 reps	rest: 60s
Dip	3x12 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s

Back & Biceps (Focus back) 8 exercises, 0 min

Weighted Pull-Up	3x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s

Legs & Shoulders (Focus shoulders) 9 exercises, 0 min

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s

Rest, Cardio or Abs 0 exercises, 0 min

Triceps & Chest (Focus triceps) 8 exercises, 0 min

EZ Bar Tricep Extension	4x10 reps	rest: 60s
Weighted Bench Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s

Biceps & Back (Focus biceps) 8 exercises, 0 min

Dumbbell Bicep Curl	4x10 reps	rest: 60s
Barbell Spider Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Cable Preacher Curl	3x12 reps	rest: 60s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Machine Seated Row	3x15 reps	rest: 60s

Shoulders & Legs (Focus shoulders) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Weight Plate Front Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Hack Squat (Narrow Stance)	3x12 reps	rest: 60s
Machine Calf Raise	3x50 reps	rest: 60s