Loading...
Gentlemans Split Mk.2
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Gentlemans Split Mk.2 routine by Njemac is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper 1 - Bench //Aux* Biceps,Forearms
Est. 50 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Wide-Grip Pullups
4 Sets x 6 Reps
Ring Rows
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 7 Reps
French press DB
4 Sets x 10 Reps
Wrist Roller
4 Sets x 12 Reps
Neck work
4 Sets x 10 Reps
Towel across chest curls(forearm)
3 Sets x 10 Reps
Arnold Lat Raise on bench
3 Sets x 10 Reps
Abs Destruction
4 Sets x 20 Reps
Tue
Lower 1 - Squats//
Est. 28 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Above the knee rack pulls
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Wide-Grip Pullups
3 Sets x 6 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Abs Destruction
3 Sets x 20 Reps
Assisted Bulgarian split squat ( quad focus)
3 Sets x 10 Reps
Wed
Upper 2 - OHP//Aux. chest, up. back, neck, forearm
Est. 54 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Wide-Grip Pullups
4 Sets x 10 Reps
Ring Rows
4 Sets x 10 Reps
Sitting behind back EZ bar Triceps exension
4 Sets x 12 Reps
Pinwheel curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Neck work
4 Sets x 10 Reps
Supinated Barbell Finger Curl with Wrist Flexion
4 Sets x 12 Reps
Band facepull(rear delt)
4 Sets x 15 Reps
Abs Destruction
4 Sets x 15 Reps
Thu
Lower 2 - Deadlift//Aux. Calves,abs
Est. 34 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Wide-Grip Pullups
4 Sets x 10 Reps
Assisted Bulgarian split squat ( quad focus)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Toshiki raises
4 Sets x 10 Reps
Decline bench ab crunch
4 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Fri
Upper 3 - Bench// Aux.Forearms, neck, back
Est. 47 min
12 exercises
Barbell Bench Press
4 Sets x 10 Reps
Wide-Grip Pullups
4 Sets x 8 Reps
Ring Rows
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
French press DB
4 Sets x 12 Reps
Arnold Lat Raise on bench
4 Sets x 10 Reps
Ring pushups
4 Sets x 10 Reps
Ring rows
4 Sets x 10 Reps
Towel across chest curls(forearm)
4 Sets x 10 Reps
Abs Destruction
4 Sets x 10 Reps
Neck work
4 Sets x 10 Reps
Supinated Barbell Finger Curl with Wrist Flexion
4 Sets x 10 Reps
Sat
Lower 3 - Squats
Est. 31 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Above the knee rack pulls
4 Sets x 10 Reps
Assisted Bulgarian split squat ( quad focus)
4 Sets x 10 Reps
Ring Rows
4 Sets x 10 Reps
Wide-Grip Pullups
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Abs Destruction
4 Sets x 10 Reps
Band facepull(rear delt)
4 Sets x 10 Reps
