Loading...
Super Set Split Alternating Weeks
Bulking
Advanced
Machine strength
Plan Details
The Super Set Split Alternating Weeks routine by a2drew is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Each week will be a different group of excercises so your muscles don't catch on to whats happening. Each day will be supersets of the different muscle groups. Super set a chest excerise with a bicep, a back excercise with a tricep, and a quad exercise with a hamstring or calf exercise. Focus on your form and contraction of your muscles. in between each set have a 45 to 75 second rest for the first 3 sets then do a rest pause or drop set on the fourth. You can mix it up a bit by changing your reps every 2 weeks. 16 reps then 12 then 8 then 4.
Routine detail
Day 1
Chest and Biceps
Est. 51 min
7 exercises
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Day 2
Shoulders and Abs
Est. 58 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Calf Machine Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Day 3
Back And Triceps
Est. 48 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
EZ Curl Incline Tricep Extension
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 4
Legs and Abs
Est. 46 min
9 exercises
Calf Press On Leg Press
3 Sets x 10,8,8 Reps
Parallel Bar Hip Raise
3 Sets x 10,8,8 Reps
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Decline Bench Weighted Twist
3 Sets x 10,8,8 Reps
Barbell Squat
4 Sets x 10,8,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 10,8,8 Reps
Day 6
Biceps and Chest
Est. 66 min
9 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Bench Press
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Day 7
Shoulders and Abs
Est. 62 min
8 exercises
Dumbbell Cuban Press
4 Sets x 14 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Day 8
Triceps and Back
Est. 54 min
7 exercises
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 9
Legs and Abs
Est. 60 min
8 exercises
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
