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Mass Builder x2
Bulking
Intermediate
Machine strength
Plan Details
The Mass Builder x2 routine by ZachCoptis is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 77 min
11 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Tue
Legs and Abs
Est. 64 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Wed
Arms
Est. 72 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Thu
Shoulders and Back
Est. 90 min
13 exercises
swimmers
4 Sets x 10 Reps
crush grip shoulder press
4 Sets x 10 Reps
dumbell butterfly raise
4 Sets x 10 Reps
underhand rear delta raise
4 Sets x 10 Reps
pants up
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 10 Reps
Fri
Chest and Legs
Est. 95 min
10 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Sat
shoulders forearms and arms, glutes
Est. 122 min
15 exercises
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
glutes machine
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Sit-Up
1 Set
Sun
rest
Est. 0 min
0 exercises
This day is empty
