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LC Freeweight/Machine Split
Bulking
Intermediate
Machine strength
Plan Details
The LC Freeweight/Machine Split routine by LukasColberg is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
A: Shoulders / Triceps / Abs
Est. 69 min
12 exercises
Pull-Up
1 Set x 10 Reps
Side Lateral to Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
1 Set x 12 Reps
Dumbbell Floor Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Landmine 180
2 Sets x 10 Reps
Dragon Flag
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Day 1
B: Shoulders / Triceps / Abs
Est. 68 min
11 exercises
Dip
1 Set x 20 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Spider Crawl
2 Sets x 15 Reps
Dragon Flag
2 Sets x 12 Reps
Day 2
B: Legs / Calves / Glutes
Est. 72 min
11 exercises
Lunge Pass Through
1 Set x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
One-Legged Cable Kickback
3 Sets x 15 Reps
Seated One Leg Calf Extension
3 Sets x 14 Reps
Weighted Step-Up & Knee Raise
2 Sets x 14 Reps
Day 2
A: Legs / Calves / Glutes
Est. 78 min
12 exercises
Lunge Pass Through
1 Set x 30 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Kettlebell Pistol Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
One-Legged Cable Kickback
3 Sets x 15 Reps
Seated One Leg Calf Extension
3 Sets x 14 Reps
Step-Up with Knee Raise
2 Sets x 14 Reps
Day 3
B: Back / Biceps / Abs / Forearms
Est. 64 min
10 exercises
Pull-Up
2 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Newspaper Rotations
2 Sets x 20 Reps
Dumbbell V-Sit Cross Jab
2 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 14 Reps
Gorilla Chin-Up with Crunch
2 Sets x 10 Reps
Day 3
A: Back / Biceps / Abs / Forearms
Est. 67 min
10 exercises
Pull-Up
2 Sets x 15 Reps
T Bar Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 14 Reps
Dragon Flag
2 Sets x 12 Reps
Landmine 180
2 Sets x 20 Reps
Decline Crunch
2 Sets x 12 Reps
Day 4
B: Chest / Calves / Glutes
Est. 75 min
12 exercises
Push-Up (Close Hand)
1 Set x 20 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Weighted Chest Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Landmine Chest Press
3 Sets x 12 Reps
Seated One Leg Calf Extension
3 Sets x 14 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
One-Legged Cable Kickback
2 Sets x 15 Reps
Dumbbell Goblet Squat
2 Sets x 14 Reps
Day 4
A: Chest / Calves / Glutes
Est. 83 min
13 exercises
Push-Up (Wide Hand)
1 Set x 20 Reps
Weighted Chest Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bodyweight EZ-Bar Flyes
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 14 Reps
Seated One Leg Calf Extension
3 Sets x 14 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Smith Machine Rear Lunge
3 Sets x 14 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
One-Legged Cable Kickback
2 Sets x 15 Reps
Flutter Kick
2 Sets x 20 Reps
Day 5
A: Arms / Abs / Forearms
Est. 73 min
12 exercises
Gorilla Chin-Up with Crunch
1 Set x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Pulldown Bicep Curl
2 Sets x 12 Reps
Dragon Flag
2 Sets x 12 Reps
Spider Crawl
2 Sets x 15 Reps
Decline Crunch
2 Sets x 10 Reps
Day 5
C: Arms / Legs / Abs / Forearms
Est. 73 min
12 exercises
Gorilla Chin-Up with Crunch
1 Set x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Zottman Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dragon Flag
2 Sets x 12 Reps
Decline Crunch
2 Sets x 10 Reps
Farmer's Walk
2 Sets x 15 Reps
Day 5
B: Arms / Abs / Forearms
Est. 76 min
12 exercises
Elevated Push-Up
1 Set x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Floor Press
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
2 Sets x 10 Reps
Barbell Newspaper Rotations
2 Sets x 12 Reps
Day 5
D: Arms / Legs / Abs / Forearms
Est. 73 min
12 exercises
Elevated Push-Up
1 Set x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
2 Sets x 10 Reps
Barbell Newspaper Rotations
2 Sets x 12 Reps
