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Dense Strength Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Dense Strength Split routine by livevne2008 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The first few exercises each day are meant to warm up the targeted muscles, establish mind-muscle connection, and progressively load the targeted muscles over their entire range of motion. You should feel a decent pump after the first few exercises. The middle exercises each day should have the heaviest sets. The final exercises each day are meant to further fatigue the targeted muscles closer to failure with a somewhat lighter weight than the heaviest sets. The higher the prescribed reps per set, the lower the weight per rep.
Routine detail
Day 1
Leg Day
Est. 83 min
10 exercises
Bodyweight Rear Lunge
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Single Leg Dumbbell Hip Thrust
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Day 2
Horizontal Push/Pull
Est. 88 min
12 exercises
Push-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Day 3
Abs & Cardio
Est. 85 min
9 exercises
Cable Wood Chop
4 Sets x 12 Reps
Cable Reverse Wood Chop
4 Sets x 12 Reps
Cable Pallof Press with Rotation
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 4
Vertical Push/Pull
Est. 86 min
11 exercises
Cable Ski Pulldown
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Day 5
Arms & Cardio
Est. 87 min
9 exercises
Cable Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 10 Reps
Machine Bicep Curl
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Rowing
1 Set
