Mike Thurston(2023 Split) - JEFIT

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Mike Thurston(2023 Split) - JEFIT

Mike Thurston(2023 Split) banner

Mike Thurston(2023 Split)

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Mike Thurston(2023 Split) routine by Mulinda is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

4-6 Week Bulk program. Amazing way to kick off year. Remember that the correct form always beats any other thing.

Routine detail

Day 1

Push Day - Chest, Shoulders & Triceps

Est. 0 min

11 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Cable High Cross-Over Demonstration

Cable High Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Day 2

Pull Day - Back & Biceps

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 8 Reps

Day 3

Leg Day - Quads, Hams, Glutes & Calves

Est. 0 min

6 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Day 4

Rest Day - Abs & Cardio

Est. 0 min

6 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 5

Pump King - Shoulders & Arms

Est. 0 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

4 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps