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Two-A-Days (Strength focus)
Bulking
Advanced
Barbell
Plan Details
The Two-A-Days (Strength focus) routine by chenchobowden is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
High Volume AM workout followed by Killer Isolation PM workout. Targets CNS to peak exertion, one week for recovery before the same workout starts again. 2 days on, 1 day rest, 2 days on, 2 days rest. Repeat for 4 weeks, then rest 1 week Tempo: (Down, Hold, Up, Hold) AM = 21(explode)2 PM = 21(explode)2 Last set per exercise on PM workout is a drop set. Finish last set then drop the weight 20% and rep it out until failure
Routine detail
Mon
PM Back Bi's
Est. 28 min
4 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Reverse seated fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 6 Reps
Mon
Legs AM
Est. 30 min
3 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 6 Reps
Tue
Shoulders Abs PM
Est. 34 min
5 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Leaning Lateral Raise
3 Sets x 8 Reps
Dumbbell External Rotation
2 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
2 Sets x 20 Reps
Wrist Roller
2 Sets x 3 Reps
Tue
Chest Tri's AM
Est. 29 min
3 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Thu
Back Bi's AM
Est. 30 min
4 exercises
Weighted Pull-Up
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
30-degree Lat-pull down
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Thu
Chest Tri's PM
Est. 29 min
4 exercises
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
2 Sets x 6 Reps
Fri
Legs PM
Est. 28 min
4 exercises
Glute Ham Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bulgarian Squats Barbell
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Fri
AM Shoulders Abs
Est. 29 min
3 exercises
Barbell Military Press
4 Sets x 6 Reps
Arnold's
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 10 Reps
