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Gaining Split
Bulking
Intermediate
Barbell
Plan Details
The Gaining Split routine by Kursplode is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
DeadLift
Est. 72 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Pull-Up
5 Sets x 5 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Push pull Chest
Est. 56 min
7 exercises
Barbell Bench Press
5 Sets x 8,6,5,3,3 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12,10,10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Legs
Est. 64 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Step Machine
1 Set
Day 4
Shoulders, abs
Est. 72 min
9 exercises
Barbell Shoulder Press
5 Sets x 12,10,8,5,5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Treadmill Running
1 Set
