Heavy Split
Bulking
Advanced
Machine strength
Plan Details
The Heavy Split routine by Conquistador_ is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 weeks on 1 week off
Routine detail
Mon
Legs
Est. 49 min
9 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lunge
4 Sets x 30,24,16,12 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Tue
Shoulders
Est. 54 min
10 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Cable Rope Face Pull
4 Sets x 15,12,8,6 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Reverse Crunch
3 Sets
Wed
Back
Est. 49 min
9 exercises
Pull-Up
3 Sets x 12,10,8 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Thu
Biceps, Triceps, Forearms
Est. 68 min
12 exercises
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Stability Ball Crunch
3 Sets
Crunch
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Fri
Yoga
Est. 62 min
1 exercise
Yoga
1 Set
Sat
HIIT
Est. 3 min
2 exercises
Jogging
1 Set
HIIT
1 Set
Sun
Chest
Est. 74 min
12 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Machine Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Cable Lower Chest Raise
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Plank
3 Sets
Push-Up (Wide Hand)
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
