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Summer Holiday Gain Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Summer Holiday Gain Split routine by CarlosRa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
get big swole and humongous. you will grow or die, choose wisely. 6 day split, hit every musclegroup twice a week.
Routine detail
Day 1
Chest & Back
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 2
Legs & Shoulders
Est. 65 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Biceps, Triceps & Abs
Est. 52 min
8 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Day 4
Chest & Back II
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 5
Legs & Shoulders II
Est. 60 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 6
Triceps, Biceps & Abs II
Est. 52 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Seated Drag Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
