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14 Day Bulking Split
Bulking
Advanced
Machine strength
Plan Details
The 14 Day Bulking Split routine by FrederickNavarro1854 is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout split hits muscle groups with high volume every three to five days in different combinations, but allows enough time in between for superior recovery compared to hitting muscle groups using a twice weekly split or three day full body. The high volume lifting in the 70%1RM to 80%1RM range really demands the added recovery time. You'll see growth with this split eating at a caloric surplus with sufficient protein.
Routine detail
Day 1
1 Legs & Arms
Est. 86 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 10 Reps
Cable Shoulder Extension
8 Sets x 10 Reps
Barbell Curl
8 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 2
2 Back & Chest
Est. 93 min
12 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 3
3 Shoulders & Calves
Est. 82 min
11 exercises
Cable Internal Rotation
1 Set x 30 Reps
Cable External Rotation
1 Set x 30 Reps
Lat Pull Down Rear Delt Row
4 Sets x 10 Reps
Barbell Wide Grip Upright Row
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
T-bar One Arm Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 4
4 Rest
Est. 0 min
0 exercises
This day is empty
Day 5
5 Legs & Shoulders & Chest
Est. 83 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Wood Chop
2 Sets x 15 Reps
Day 6
6 Back & Biceps
Est. 103 min
11 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Curl
7 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Day 7
7 Rest
Est. 0 min
0 exercises
This day is empty
Day 8
8 Chest & Triceps
Est. 87 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Day 9
9 Shoulders & Calves
Est. 80 min
11 exercises
Lat Pull Down Rear Delt Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
2 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
T Bar Shoulder Press
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 10
10 Legs & Back
Est. 109 min
8 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press (Wide Stance)
2 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 10 Reps
Day 11
11 Rest
Est. 0 min
0 exercises
This day is empty
Day 12
12 Chest & Shoulders
Est. 86 min
10 exercises
Cable Internal Rotation
1 Set x 30 Reps
Cable External Rotation
1 Set x 30 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell Power Partials
2 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 13
13 Back
Est. 81 min
9 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 14
14 Rest
Est. 0 min
0 exercises
This day is empty
