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Split Routine
Bulking
Intermediate
Machine strength
Plan Details
The Split Routine routine by Ragna120k is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest / Tri / Shoulders
Est. 69 min
8 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Day 2
Back / Bis
Est. 40 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 43 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 4
Chest / Tri / Shoulders
Est. 57 min
8 exercises
Barbell Decline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Day 5
Back / Bis
Est. 43 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable One-Arm Seated Row
5 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 6
Legs
Est. 57 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Step-Up
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
