Loading...
Ryan Humiston Full Gym 2.0
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Ryan Humiston Full Gym 2.0 routine by aboveandbeyondmahan is a 20 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 2
W1- Arms
Est. 0 min
17 exercises
Incline cable extensions (Partials)
2 Sets x 20 Reps
Incline cable extensions (45 degree)
2 Sets x 20 Reps
Incline cable extensions (Reverse)
2 Sets x 20 Reps
Cable Incline Tricep Extension
2 Sets x 20 Reps
Incline Cable Curls (Close Grip)
2 Sets x 20 Reps
Incline Cable Curl (Wide Grip)
2 Sets x 20 Reps
Incline Cable Curl (Wide Grip Drag Curl)
2 Sets x 20 Reps
Incline Cable Curls (Seated Up & Tilted Forward)
2 Sets x 20 Reps
Single Arm French Press (Arm Jammed Against Bench)
2 Sets x 20 Reps
Cross Body Reverse Hammer (Single Arm)
2 Sets x 20 Reps
Lying Incline Kick backs (Supinated Grip)
2 Sets x 20 Reps
Lying Incline Kick Backs (Rotate as You Contract Up)
2 Sets x 20 Reps
High Incline Dumbbell Curls (Shoulders Open - Short Head Version)
3 Sets x 20 Reps
Dumbbell Angles Drag Curls
2 Sets x 20 Reps
Dumbbell Skull Crushers (45 Degrees)
2 Sets x 20 Reps
Barbell Reverse Curl
2 Sets x 20 Reps
Tricep Push-Up
2 Sets x 99 Reps
Day 3
W1- Shoulders
Est. 0 min
14 exercises
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Front Raise Rainbow
3 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 30,30,10,10 Reps
Cable Side Lateral Raise
2 Sets x 15 Reps
Cable Seated High row
3 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 20 Reps
TRX Pull Aparts
2 Sets x 20 Reps
TRX Ys
2 Sets x 20 Reps
Bent DB Rotations
3 Sets x 20 Reps
Seated Plate Press
3 Sets x 99 Reps
Around The World Incline Bench Front Delt Focus
2 Sets x 10 Reps
Around The World Incline Bench Rear Delt Focus
2 Sets x 10 Reps
Day 4
W1 - Back
Est. 0 min
9 exercises
Lat pullover
5 Sets x 20 Reps
Cable Seated High row
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
High Elbow Row
2 Sets x 20 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Dumbbell Row (Flexion & Extension)
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 30 Reps
Back Hyperextension
3 Sets x 99 Reps
Static Hold Stretch
1 Set
Day 5
W1 - Chest
Est. 0 min
11 exercises
Barbell Incline Bench Press
3 Sets x 50,30,20 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 30 Reps
Cable Lower Chest Raise
3 Sets x 30 Reps
Barbell Decline Bench Press
3 Sets x 30 Reps
Dumbbell Deep Push-Up
3 Sets x 99 Reps
Dip
3 Sets x 99 Reps
Flye Stretch
1 Set
Decline Crunch
5 Sets x 99 Reps
Hanging Knee Raise
5 Sets x 99 Reps
Day 6
W1 - Legs
Est. 0 min
10 exercises
Machine Seated Calf Raise
8 Sets x 30 Reps
Machine Leg Extension
8 Sets x 50,50,10,10,10,10,10,10 Reps
Machine Seated Leg Curl
3 Sets x 30 Reps
Hack Squat
4 Sets x 20,20,10,10 Reps
Barbell Lunge
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 30 Reps
Machine Leg Press
3 Sets x 30 Reps
Sissy Squat
3 Sets x 99 Reps
Kettlebell Sumo High Pull
3 Sets x 30 Reps
Bodyweight Step-Up
2 Sets x 15 Reps
Day 7
W2 - Arms
Est. 0 min
14 exercises
Cable Shoulder Extension
5 Sets x 30 Reps
Cable Bicep Curl
5 Sets x 30 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 20 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Ez bar preacher curl wide grip
3 Sets x 99 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Cable Rope Hammer Curl
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Body weight triceps bar french
2 Sets x 99 Reps
Body weight biceps bar curl
2 Sets x 99 Reps
Barbell Reverse Curl
4 Sets x 40 Reps
Cable One-Arm Reverse Curl
3 Sets x 60 Reps
Day 8
W2 - Shoulders
Est. 0 min
11 exercises
Behind the back rears
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Seated forward Arnold rotations
4 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 99 Reps
Machine Reverse Fly
1 Set
Dumbbell Front Incline Raise
6 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Bus drivers
4 Sets x 10,10,10,20 Reps
Rear delt high 45 degree down
2 Sets x 30 Reps
Barbell Seated Press
3 Sets x 20 Reps
Wide seated leaning front raise
3 Sets x 15 Reps
Day 9
W2 - Back
Est. 0 min
11 exercises
Bent over cable lat row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Rope Lat Pulldown
2 Sets x 30 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Dumbbell Prone Incline Shrug
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 30 Reps
Machine T Bar Reverse Row
10 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 30 Reps
Chin-Up (Close Grip)
2 Sets x 99 Reps
Static Hold Stretch
1 Set
Day 10
W2 - Chest
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dip
3 Sets x 99 Reps
Cable Cross-Over
3 Sets x 20 Reps
Smith Machine Incline Bench Press
6 Sets x 15 Reps
Machine Fly
6 Sets x 20,99,20,99,20,99 Reps
Dumbbell Deep Push-Up
2 Sets x 99 Reps
Coffin Press
5 Sets x 99 Reps
Machine Fly Stretch
1 Set
Hanging Knee Raise
5 Sets x 99 Reps
Stability Ball V-Up
5 Sets x 99 Reps
Day 11
W2 - Legs
Est. 0 min
12 exercises
Bodyweight Walking Lunge
1 Set x 50 Reps
Hack Squat
5 Sets x 20 Reps
Machine Leg Curl (Prone)
9 Sets x 10 Reps
Dumbbell sumo squat
7 Sets x 10 Reps
Machine Leg Press
2 Sets x 90 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 90 Reps
Reverse smith machine lunge
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 99 Reps
Calf Press On Leg Press
3 Sets x 150 Reps
Day 12
W3 - Arms
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
9 Sets x 15 Reps
Cable Rope Hammer Curl
9 Sets x 15 Reps
Cable Shoulder Extension
9 Sets x 15 Reps
Cable Bicep Curl
9 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Curl
5 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 30 Reps
Day 13
W3 - Shoulders
Est. 0 min
14 exercises
Dumbbell Lateral Raise
7 Sets x 20 Reps
Seated lateral raise
7 Sets x 20 Reps
Cable rope front raise pull apart
3 Sets x 20 Reps
Barbell Upright Row
7 Sets x 20 Reps
Plate front raise
3 Sets x 20 Reps
Seated Plate Press
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Cable Rear Rotations
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Incline Rear Delt Partials
3 Sets x 20 Reps
Mechanical Around the Worlds
2 Sets x 10 Reps
Straight bar cable front raise
3 Sets x 30 Reps
Snow Angels
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Day 14
W3 - Back
Est. 0 min
11 exercises
Cable V Bar Pulldown
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 20 Reps
Cable Seated Row
3 Sets x 15 Reps
Seated cable mid trap shrug
3 Sets x 20 Reps
Barbell Pullover
4 Sets x 20 Reps
Dumbbell One-Arm Row
8 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
T bar standing hypers
3 Sets x 99 Reps
Back Hyperextension
2 Sets x 99 Reps
Hyper extension y’s
2 Sets x 99 Reps
Static Hold Stretch
1 Set
Day 15
W3 - Chest
Est. 0 min
11 exercises
Dumbbell Incline Fly
9 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10,10,10,30,20 Reps
Cable Mid Chest Crossover
6 Sets x 20,15,20,15,20,15 Reps
Barbell Decline Bench Press
3 Sets x 30,15,10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
3 Sets x 30 Reps
Bench Dip
2 Sets x 99 Reps
Push-Up
2 Sets x 99 Reps
TRX fly stretch
1 Set
Stability Ball Crunch
5 Sets x 99 Reps
Stability Ball Pull-In
5 Sets x 99 Reps
Day 17
W3 - Legs
Est. 0 min
11 exercises
Machine Leg Extension
30 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 20 Reps
High Bar Squat - Heels on Plate
3 Sets x 30 Reps
Sissy Squat
2 Sets x 99 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
6 Sets x 30 Reps
Glute Hyper extensions
2 Sets x 99 Reps
Machine Seated Calf Raise
10 Sets x 30 Reps
Day 18
W4 - Arms
Est. 0 min
14 exercises
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Ez Bar Curl (close)
3 Sets x 20 Reps
Cable ez Bar Curl (wide)
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Ez bar drag curl
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 90 Reps
Ez bar seated French press
3 Sets x 20 Reps
Reverse Cable Ez bar Extensions
3 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 20 Reps
Reverse Dumbbell Tricep push-up
3 Sets x 99 Reps
Single-Leg Bench Dip
3 Sets x 99 Reps
Day 19
W4 - Shoulders
Est. 0 min
11 exercises
Around The World Incline Bench Rear Delt Focus
4 Sets x 20 Reps
Incline Barbell Front Raise
3 Sets x 20 Reps
Bus Drivers Lean Forward
3 Sets x 20 Reps
Bus Drivers Lean Back
3 Sets x 20 Reps
Slight incline Arnold Rotations
3 Sets x 20 Reps
Slight Incline Lying Rear Delt Fly
3 Sets x 20 Reps
Machine Deltoid Raise
2 Sets x 90 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Front Raise
3 Sets x 40 Reps
High Band Pull Apart
3 Sets x 50 Reps
Bent DB Rotations
3 Sets x 99 Reps
Day 20
W4 - Back
Est. 0 min
11 exercises
Dumbbell Pullover
8 Sets x 20 Reps
Lat pullover
4 Sets x 20 Reps
Double handle bent over seated cable rows
3 Sets x 20 Reps
Cable One-Arm Seated Row
2 Sets x 20 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Incline Dumbbell Shrug
3 Sets x 30 Reps
Dumbbell Bent-Over Row
6 Sets x 15 Reps
Cable Seated Row
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 30 Reps
Static Hold Stretch
2 Sets
Day 21
W4 - Chest
Est. 0 min
16 exercises
Barbell Incline Bench Press
9 Sets x 12 Reps
Incline coffin press
3 Sets x 99 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 99 Reps
Machine Fly
3 Sets x 20 Reps
Incline barrel press
3 Sets x 10 Reps
Push-Up
1 Set x 20 Reps
Cable Lower Chest Raise
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
Cable Mid Chest Crossover
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
Cable Cross-Over
1 Set x 20 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 99 Reps
Dip Bar Knees to Chest
3 Sets x 99 Reps
Knees to Chest Ball w/ Bench
3 Sets x 99 Reps
Day 22
W4 - Legs
Est. 0 min
12 exercises
Dumbbell Walking Lunge
2 Sets x 50 Reps
Hack Squat
3 Sets x 30,20,20 Reps
Machine Leg Press
1 Set x 100 Reps
Machine Leg Extension
2 Sets x 20,100 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 20,15,10 Reps
Back Hyperextension
2 Sets x 20 Reps
Glute Hyper extensions
2 Sets x 20 Reps
Bodyweight Walking Lunge
2 Sets x 50 Reps
Exercise Ball Hamstring Curls
3 Sets x 30 Reps
Smith Machine Calf Raises
4 Sets x 50 Reps
