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2 split
Bulking
Advanced
Machine strength
Plan Details
The 2 split routine by SebastianMortensen is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/ Back - Deadlift session
Est. 81 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Seated Machine Row
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 2 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 2
Legs / Shoulders / Arms - Front Squat session
Est. 106 min
12 exercises
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbell Bulgarien Split Squat
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Hanging L-Stand
3 Sets x 20 Reps
Day 3
Chest / Back - Incline bench session
Est. 95 min
10 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Bench Press Paused
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Floor Fly
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Day 4
Legs/ Shoulders / Arms - Military press session
Est. 103 min
12 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Block Pulls
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging L-Stand
4 Sets x 20 Reps
