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HV Split
Bulking
Intermediate
Machine strength
Plan Details
The HV Split routine by kcaiken is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High volume training split focused on exhausting the muscle fibers to stimulate growth.
Routine detail
Day 1
Push
Est. 42 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Day 2
Legs
Est. 59 min
7 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 3
Pull
Est. 68 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
5 Sets x 5 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 4
Shoulders
Est. 80 min
11 exercises
Machine Fly
2 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
