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Two week Split Leg Focus Routine
Bulking
Advanced
Machine strength
Plan Details
The Two week Split Leg Focus Routine routine by XXX VikDiesel is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Maintain upper body mass while continuing to slowly build lean lower body mass and strength. Days without a second workout listed should be used for 30 min. low impact cardio or rest if needed.
Routine detail
Day 1
Squat day!
Est. 48 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Freemotion Machine Split Squat
3 Sets x 20 Reps
Freemotion Standing Leg Extension
3 Sets x 20 Reps
Freemotion Standing Leg Curl
3 Sets x 20 Reps
Day 2
Back Night
Est. 42 min
6 exercises
Climber Pull-Up
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Day 3
Heavy Calves!
Est. 30 min
4 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Reverse Calf Raise (i.e. Toe Raise) on Leg Press
3 Sets x 15 Reps
Machine Calf Raise
5 Sets x 6 Reps
Day 4
Legs
Est. 47 min
6 exercises
Machine Hip Abduction
3 Sets x 20 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Day 5
Chest
Est. 58 min
8 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 6 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Leverage One Arm Cross-body Press
3 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Day 5
Night Arms
Est. 34 min
6 exercises
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
Monkey Bars
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 6
Deltoid Night w/ Triceps
Est. 36 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 15 Reps
Day 8
Calves
Est. 85 min
4 exercises
Machine Calf Raise
4 Sets x 8 Reps
Jump Rope
1 Set
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Day 9
Squat Day!
Est. 58 min
6 exercises
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Single-Leg Curl
3 Sets x 20 Reps
Barbell 1/2 Squat
4 Sets x 8 Reps
Split Jump
3 Sets x 20 Reps
Barbell Squat
4 Sets x 20 Reps
Rocket Jump
3 Sets x 10 Reps
Day 10
Night Back
Est. 39 min
6 exercises
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
Rear Facing Pull-over/Straight-arm on Lat Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 10
Heavy Delts!
Est. 60 min
8 exercises
Leverage Machine Shrug
5 Sets x 6 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 6 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell One Arm Shoulder Shrug
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 11
Night Calves
Est. 38 min
4 exercises
One Leg Calf Press On Leg Press Machine
5 Sets x 15 Reps
Straight Leg Toe Jump
5 Sets x 25 Reps
Machine Calf Press
5 Sets x 20 Reps
Prisoner Squat
5 Sets x 15 Reps
Day 12
Legs
Est. 44 min
5 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Leverage Squat Press
6 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Day 13
Heavy Back!
Est. 67 min
7 exercises
T Bar Row
4 Sets x 6 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Hammer Shrug Deadlifts
4 Sets x 6 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Wide Neutral Grip Seated Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 12 Reps
