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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
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 2
Pull Day - Back & Biceps
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
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
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Rest Day - Abs & Cardio
Est. 0 min
6 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Pump King - Shoulders & Arms
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Curl
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
