kappamu583

Jul 18th 2019

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Bulking "2 a day" Split

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Uses the push/pull/leg split. All upper body workouts done twice a day and legs done once a day split between 2 days. Workout is performed for 6 days straight, with one rest day.

Push 8 exercises, 1 hr 3 mins

Barbell Bench Press	5x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 45s
Machine Assisted Dip	3x8 reps	rest: 45s

Push 2 8 exercises, 59 mins

Barbell Decline Bench Press	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Kickback	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s

Pull 9 exercises, 1 hr 6 mins

Barbell Deadlift	4x8 reps	rest: 60s
Smith Machine Shrug	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s

Pull 2 8 exercises, 59 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s

Legs 8 exercises, 1 hr 4 mins

Barbell Squat	4x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	4x8 reps	rest: 60s
Machine Single-Leg Extension	4x8 reps	rest: 60s
Machine Single-Leg Curl	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s

Push 8 exercises, 1 hr 7 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
EZ Bar Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	4x8 reps	rest: 60s
Barbell Reverse Tricep Bench Press	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 60s

Shoulders 7 exercises, 57 mins

Barbell Military Press	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Cable Internal Rotation	4x8 reps	rest: 60s
Cable Deltoid Raise	4x8 reps	rest: 60s
Leverage Machine Shrug	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Leverage Shoulder Press	4x8 reps	rest: 60s

Pull 9 exercises, 1 hr 3 mins

Pull-Up	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 45s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Rope Hammer Curl	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	4x8 reps	rest: 60s

Tricep/Bicep/Forearm 9 exercises, 1 hr 13 mins

Dip	3x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Barbell Bicep Drag Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	4x8 reps	rest: 60s

Cardio/Core/Leg 8 exercises, 1 hr 5 mins

Barbell Lunge	4x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 30s
Crunch	3x10 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s
Alternating Heel Touch	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 20s