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Australia 2 week plan
AUTOPLAY
Bulking
Intermediate
Barbell
Plan Details
The Australia 2 week plan routine by Douglashaines37 is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout A push chest
Est. 95 min
8 exercises
Barbell Bench Press
4 Sets x 6,6,4,4 Reps
Barbell Military Press
4 Sets x 8,8,4,4 Reps
Dumbbell Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Incline Fly
4 Sets x 12,12,8,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,12,8,8 Reps
Dip
4 Sets
abbs
9 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Workout A pull rhombs
Est. 79 min
8 exercises
Barbell Deadlift
4 Sets x 8,6,4,2 Reps
Barbell Bent-Over Row
1 Set
Barbell Shrug
4 Sets x 8,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 8,8,6,6 Reps
Barbell Curl
4 Sets x 8,8,6,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
Pull-Up
4 Sets
Rowing
1 Set
Day 3
Workout A legs
Est. 79 min
7 exercises
Barbell Squat
4 Sets x 8,8,6,6 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,6,6 Reps
Calf Press On Leg Press
4 Sets
Barbell Hip Thrust
4 Sets x 10 Reps
hammie
4 Sets x 10 Reps
Indoor Cycling
1 Set
Day 4
workout A push sholders
Est. 75 min
8 exercises
Barbell Military Press
4 Sets x 6,6,4,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,8,6,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Abbs circuit
9 Sets
Treadmill Running
10 Sets
Day 5
workout A pull traps
Est. 69 min
8 exercises
Barbell Deadlift
4 Sets x 8,6,4,2 Reps
Barbell Upright Row
4 Sets x 8,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,4 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10,8,6,6 Reps
Dumbbell Incline Bench Row
4 Sets x 8,8,6,6 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Day 6
workout A legs
Est. 78 min
9 exercises
Barbell Front Squat
4 Sets x 8,8,6,6 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Kettlebell Pistol Squat
4 Sets x 8 Reps
Box Jump Multiple Response
4 Sets x 12 Reps
Split Jump
4 Sets x 10 Reps
hammie
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8,8,6,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8,8,6,6 Reps
Treadmill Running
10 Sets
Day 7
.
Est. 0 min
0 exercises
This day is empty
Day 8
workout B upper
Est. 93 min
9 exercises
Barbell Bench Press
4 Sets x 8,8,6,2 Reps
Dumbbell Incline Bench Press
1 Set
Barbell Bent-Over Row
4 Sets x 8,8,6,6 Reps
Cable Seated Row
4 Sets x 8,8,6,4 Reps
Cable Bicep Curl
4 Sets x 8,8,6,6 Reps
Dip
4 Sets
Pull-Up
4 Sets
Abbs circuit
9 Sets
Treadmill Running
10 Sets
Day 9
Workout B heavy leg
Est. 77 min
6 exercises
Barbell Squat
5 Sets x 10,8,6,4,4 Reps
Barbell Deadlift
5 Sets x 8,6,4,2,2 Reps
Barbell Lunge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12,12,10,10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8,8,6,6 Reps
Indoor Cycling
1 Set
Day 10
workout B sholders & arms
Est. 95 min
8 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,10,8,6 Reps
Cable Upright Row
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
21
4 Sets x 21 Reps
Abbs circuit
9 Sets
Rowing
1 Set
Day 11
.
Est. 0 min
0 exercises
This day is empty
Day 12
workout B upper
Est. 89 min
8 exercises
Dumbbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 10,10,8,6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 13
workout B lower
Est. 81 min
7 exercises
Barbell Front Squat
4 Sets x 8,8,6,6 Reps
box squats
4 Sets x 10,8,6,4 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,6,6 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8,8,6,6 Reps
Box Jump Multiple Response
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Indoor Cycling
1 Set
Day 14
.
Est. 0 min
0 exercises
This day is empty
