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Ultimate 2 Weeks Split GainZ
Bulking
Advanced
Machine strength
Plan Details
The Ultimate 2 Weeks Split GainZ routine by Nerad is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps GainZ
Est. 87 min
10 exercises
Stationary Bike
1 Set
Barbell Bench Press
8 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 2
Biceps, Back, Shoulders, & Abs GainZ
Est. 105 min
27 exercises
Stationary Bike
1 Set
EZ Bar Curl
1 Set x 21 Reps
EZ Bar Curl (Reverse Grip)
1 Set x 10 Reps
Corkscrew Curls
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Wide Front Pull Ups
2 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Close Grip Overhand Pull Ups
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Curl Up/Hammer Down
1 Set x 10 Reps
In/Out Hammer Curls
1 Set x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Knee Raise (Rotational)
1 Set x 10 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Oblique V-Ups
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Barbell Press Sit-Up
2 Sets x 10 Reps
Day 4
Legs & Abs GainZ
Est. 90 min
13 exercises
Stationary Bike
1 Set
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
2 Sets x 10 Reps
Air Bike
1 Set x 10 Reps
In & Outs
1 Set x 10 Reps
Scissor Kick
1 Set x 10 Reps
V-Up/Roll-Up Combo
1 Set x 10 Reps
Oblique V-Ups
1 Set x 10 Reps
Mason Twists
1 Set x 10 Reps
Day 5
Chest, Triceps, & Shoulders GainZ
Est. 76 min
13 exercises
Stationary Bike
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 7
Back, Biceps, & Legs GainZ
Est. 102 min
15 exercises
Stationary Bike
1 Set
Barbell Deadlift
8 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 10 Reps
Nordic Hamstring Curl
2 Sets x 10 Reps
Twenty Ones
1 Set x 10 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Static Arm Curls
1 Set x 10 Reps
Open Arm Curls
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Day 9
Chest & Abs GainZ
Est. 87 min
15 exercises
Stationary Bike
1 Set
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dragon Flag
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Crunchy Frogs
1 Set x 10 Reps
Pulse Ups
1 Set x 10 Reps
V-Up/Roll-Up Combo
1 Set x 10 Reps
Weight Plate Rotation
1 Set x 10 Reps
Oblique V-Ups
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Day 10
Shoulders, Arms, & Back GainZ
Est. 81 min
14 exercises
Stationary Bike
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Twenty Ones
2 Sets x 21 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10 Reps
EZ Bar Tricep Extension
2 Sets x 15 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Day 11
Leg & Abs GainZ
Est. 88 min
12 exercises
Stationary Bike
1 Set
Barbell Squat
8 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Cable Wood Chop
1 Set x 10 Reps
Day 13
Chest, Shoulders, & Arms GainZ
Est. 83 min
14 exercises
Stationary Bike
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 10 Reps
Corkscrew Curls
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Day 14
Back & Legs GainZ
Est. 87 min
11 exercises
Stationary Bike
1 Set
Barbell Deadlift
7 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
