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Mesocycle 2
Bulking
Intermediate
Machine strength
Plan Details
The Mesocycle 2 routine by RobertIbek is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push V1
Est. 78 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Day 2
Pull V1
Est. 48 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Day 3
Legs V1
Est. 48 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 4
Upper
Est. 74 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Legs V2
Est. 51 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
