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Gain 2.0 Plan
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Gain 2.0 Plan routine by sparrowdinner is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This a four day plan to get stronger each week. Most of the workout plan is beginner level to intermediate.
Routine detail
Day 1
Core and Cardio ??
Est. 25 min
4 exercises
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
Legs??
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Day 3
Pull ??
Est. 44 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 4
Push??
Est. 44 min
7 exercises
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
