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2 Week Gains Cycle
General
Intermediate
Dumbbell
Plan Details
The 2 Week Gains Cycle routine by hayden.shelton is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Week 1, Pull 1
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 2
Week 1, Push 1
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 3
Week 1, Legs 1
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 4
Week 1, Pull 2
8 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Superman
4 Sets
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Day 5
Week 1, Push 2
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Exercise not found
Push-Up
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 6
Week 1, Legs 2
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 7
Week 2, Pull 1
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Drag Curl
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
4 Sets x 12 Reps
Day 8
Week 2, Push 1
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Day 9
Week 2, Legs 1
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Day 10
Week 2, Pull 2
8 exercises
Machine Inverted Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Inner Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Exercise not found
Day 11
Week 2, Push 2
7 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 8 Reps
Day 12
Week 2, Legs 2
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
