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Hard routine, muscle twice a week
Bulking
Advanced
Machine strength
Plan Details
The Hard routine, muscle twice a week routine by Jksko is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, shoulders and triceps
Est. 240 min
26 exercises
Leverage Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Medicine Ball Overhead Throw
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Jerk
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Day 2
Back, shoulders and biceps
Est. 200 min
19 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
Cable Seated Bicep Curl
4 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 127 min
12 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Decline Bench Cable Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Day 5
Chest, shoulders and triceps
Est. 154 min
14 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Medicine Ball Overhead Throw
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Day 6
Back, shoulders and biceps
Est. 185 min
17 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
Cable Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
