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POF 2-Day Split
Bulking
Intermediate
Machine strength
Plan Details
The POF 2-Day Split routine by mindbodyrefresh is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Positions Of Flexion Routine, focusing on intensity between different angles and ranges of motion. * Do light warm-up set at 50% of work weight for mid-range (1st of muscle group) set * Add 1/4 rep between reps on contracted or stretch (#2 &3) sets * Strict form with 2/2/2 or 4/2/2 tempo * Can also be split into 4 day routine (Legs/Chest-Triceps/Back-Biceps/Shoulders-Abs)
Routine detail
Day 1
Split 1: Legs, Chest, Triceps
Est. 73 min
17 exercises
Barbell Squat
2 Sets x 10 Reps
Sissy Squat
2 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Back Hyperextension
1 Set x 10 Reps
Toes-pointed Leg Curls
1 Set x 10 Reps
Donkey Calf Raise
2 Sets x 10 Reps
Machine Calf Raise
1 Set x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Cable Incline Fly
1 Set x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Cable Decline Chest Fly
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Day 2
Split 2: Back, Shoulders, Biceps
Est. 58 min
14 exercises
Cable Rear Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell pullover
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 10 Reps
Cable Lateral Raise
1 Set x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Reverse Crunch
1 Set x 10 Reps
Roman Chair (Stretch) Crunches
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
