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Spring Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Spring Split routine by bdvwrd is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Spring 6 day split with emphasis on leg bill
Routine detail
Mon
Workout 1
Est. 0 min
10 exercises
Kneeling Hip Extension
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Treadmill Running
3 Sets
Bodyweight Side Lunge
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
10 exercises
Barbell Seated Good Morning
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Bench)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Kettlebell One-Arm Military Press
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Rowing
10 Sets
Wed
Workout 3
Est. 0 min
10 exercises
Glute Stretch
2 Sets x 8 Reps
Barbell Kneeling Squat
2 Sets x 8 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Treadmill Running
3 Sets
Thu
Workout 4
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Rowing
10 Sets
Fri
Workout 5
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Step Machine
15 Sets
Sat
Workout 6
Est. 0 min
9 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Jerk
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Treadmill Running
10 Sets
