Advanced Split
Bulking
Advanced
Barbell
Plan Details
The Advanced Split routine by daxtora is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Splitttraining Workout
Routine detail
Day 1
Chest, Bi, Abs
Est. 99 min
13 exercises
EZ Bar Curl
5 Sets x 10 Reps
21's
3 Sets x 21 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 16 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Barbell Bench Press
6 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Air Bike
1 Set x 20 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Cross Body Crunch
1 Set x 20 Reps
Day 2
Tri, Shoulder, Back, Legs
Est. 117 min
14 exercises
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 16 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Day 3
Chest, Bi, Abs
Est. 99 min
13 exercises
EZ Bar Curl
5 Sets x 10 Reps
21's
3 Sets x 21 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 16 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Barbell Bench Press
6 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Air Bike
1 Set x 20 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Cross Body Crunch
1 Set x 20 Reps
Day 4
Tri, Shoulder, Back, Legs
Est. 117 min
14 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 16 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 16 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 16 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Crossover
Est. 40 min
10 exercises
Barbell Curl
1 Set x 12 Reps
21's
3 Sets x 21 Reps
Barbell Tricep Press (Supine)
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 16 Reps
Barbell Lunge
1 Set x 12 Reps
Glute Kickback
1 Set x 40 Reps
Sit-Up
1 Set x 20 Reps
Frog Sit-Up
1 Set x 20 Reps
Barbell Curl (Close Grip)
1 Set x 12 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
