custom every muscle twice a week
Bulking
Advanced
Machine strength
Plan Details
The custom every muscle twice a week routine by zacharywilson3 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day. While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle. To try this out I created this routine. It is a 3 day split - done twice a week. But the focus lays on a different muscle group every day. As we start with chest & triceps, the focus lays on chest. On the fourth day we focus on triceps and do chest as secondary muscle. ** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day ** Monday: Chest & Triceps (Focus chest) Tuesday: Back & Biceps (Focus back) Wednesday: Legs & Shoulders (Focus shoulders) Thursday: Rest, Cardio or Abs Friday: Triceps & Chest (Focus triceps) Saturday: Biceps & Back (Focus biceps) Sunday: Shoulders & Legs (Focus shoulders) This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!
Routine detail
Mon
Chest & Triceps (Focus chest)
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Fly
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Tue
Back & Biceps (Focus back)
Est. 62 min
8 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wed
Legs & Shoulders (Focus shoulders)
Est. 79 min
10 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Thu
Rest, Cardio or Abs
Est. 6 min
1 exercise
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Triceps & Chest (Focus triceps)
Est. 63 min
8 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Pin Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Sat
Biceps & Back (Focus biceps)
Est. 62 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Sun
Shoulders & Legs (Focus shoulders)
Est. 73 min
10 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
