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Ducklifting 2 day strength split
Bulking
Intermediate
Barbell
Plan Details
The Ducklifting 2 day strength split routine by liamo is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 4
Squat / Bench / Pullup
Est. 64 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Bench Press
6 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Ab Wheel
2 Sets x 20 Reps
Day 5
Squat / OHP / Dead
Est. 75 min
7 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Deadlift
7 Sets x 5 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Day 11
Leg Options
Est. 37 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Day 12
Ab Options
Est. 37 min
6 exercises
Hanging Pike
3 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 8 Reps
Woodchoppers
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Day 13
Row options
Est. 32 min
5 exercises
TRX fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Day 14
Shoulder options
Est. 39 min
6 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Day 15
Chest options
Est. 19 min
3 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 16
Arm options
Est. 20 min
3 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
