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KA's Ultimate program 2:1
Bulking
Intermediate
Machine strength
Plan Details
The KA's Ultimate program 2:1 routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A:Chest + Biceps ---REST---- B: Shoulders + Legs C: Cardio + Yoga D: Back + Triceps ----REST---- ----REST---- 2:1 Program, 2 muscle increase workouts and 1 strength workout. This is the ultimate way to build muscles, and the secret of the best bodybuilders. MUSCLE INCREASE: reps: 12,8,6 Take 12 reps with the amount of weight you handle, and then increase the weight. STRENGTH INCREASE: reps: 5,3,2 Try to hit 5 rep with the weight you barely handle, then increase the weight while you decreae the reps. Abs on at least two of your days, try to hit three a week. On Chest day, feel free to exchange between bars and dumbell. This routine enables you to hit Biceps and Triceps twice a week (indirectly through compound chest and back lifts). Remember to eat enough protein and carbs to gain muscle. And drink alot of water and green tea to increase metabolism.
Routine detail
Day 1
Chest + Biceps
Est. 29 min
6 exercises
Barbell Bench Press
3 Sets x 12,8,6 Reps
Barbell Incline Bench Press
3 Sets x 12,8,6 Reps
Barbell Decline Bench Press
3 Sets x 12,8,6 Reps
Machine Fly
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 12,8,6 Reps
Dumbbell Incline Curl
3 Sets x 12,8,6 Reps
Day 2
Rest day
Est. 0 min
0 exercises
This day is empty
Day 3
Shoulder + Legs
Est. 45 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Cardio + Yoga
Est. 72 min
10 exercises
Treadmill Running
3 Sets
Indoor Cycling
3 Sets
Crunch
3 Sets x 15,12,10 Reps
Leg Raise
3 Sets x 15,12,10 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 15,12,10 Reps
Machine Ab Crunch
3 Sets x 12,8,6 Reps
Dumbbell Side Bend
3 Sets x 12,8,6 Reps
Yoga
3 Sets
Superman
1 Set
Day 5
Back + Triceps
Est. 56 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Pull-Up
3 Sets x 20 Reps
Cable Elevated Row
4 Sets x 12,10,8,6 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 20 Reps
Day 6
Rest day
Est. 0 min
0 exercises
This day is empty
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
