Bulking "2 a day" Split
Bulking
Intermediate
Machine strength
Plan Details
The Bulking "2 a day" Split routine by kappamu583 is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Push
Est. 63 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Mon
Push 2
Est. 60 min
8 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tue
Pull 2
Est. 59 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Tue
Pull
Est. 66 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Wed
Legs
Est. 64 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Thu
Shoulders
Est. 58 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Thu
Push
Est. 67 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
4 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Fri
Pull
Est. 63 min
9 exercises
Pull-Up
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Fri
Tricep/Bicep/Forearm
Est. 73 min
9 exercises
Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 8 Reps
Sat
Cardio/Core/Leg
Est. 65 min
8 exercises
Barbell Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Treadmill Running
1 Set
