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Every muscle twice a week
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Every muscle twice a week routine by TrinityDeas is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day. While doing some reading I learned that it should be more efficient to train the muscles that you want to grow most more often. This routine is focused on building strong curves by focusing on Lower Body while building strength in your upper body. To try this out I created this routine. ** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day ** Monday: Leg Day (Focus GLUTES) Tuesday: Back and Biceps (Focus back) Wednesday: Legs (Focus Quads) Thursday: Rest, Cardio or Abs Friday: Upper Body (Focus Biceps) Saturday: Rest Sunday: Rest This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!
Routine detail
Mon
Leg Day (Focus Glutes)
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Tue
Back & Biceps (Focus back)
Est. 0 min
7 exercises
Barbell Row
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 8 Reps
Wed
Legs(Quads)
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Thu
Rest, Cardio or Abs
Est. 0 min
5 exercises
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Roman Chair Rotational Knee Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Upper Body
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
