2er
Bulking
Intermediate
Machine strength
Plan Details
The 2er routine by 1337shark is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
p1
Est. 52 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Day 2
p2
Est. 34 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 3
hyper 1
Est. 66 min
8 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Day 4
hyper 2
Est. 40 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 5
3er 11
Est. 68 min
8 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Day 6
3er 21
Est. 57 min
6 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Day 8
3er 31
Est. 62 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Dragon Flag
5 Sets x 5 Reps
Day 9
3er 12
Est. 68 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 10
3er 22
Est. 57 min
6 exercises
Cable Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Day 11
3er 32
Est. 62 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Dragon Flag
5 Sets x 5 Reps
