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OK / UK (2 / 2)
Bulking
Advanced
Machine strength
Plan Details
The OK / UK (2 / 2) routine by PowerbuilderM is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
OK A
Est. 65 min
9 exercises
Barbell Bench Press
10 Sets x 3 Reps
T Bar Row
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell External Rotation
2 Sets x 10 Reps
Day 2
UK A
Est. 47 min
5 exercises
Barbell Deadlift
1 Set x 6 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Day 3
OK B
Est. 66 min
9 exercises
Weighted Pull-Up
10 Sets x 3 Reps
Barbell Military Press
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 20 Reps
Day 4
UK B
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 8 Reps
