Building Split
Bulking
Intermediate
Machine strength
Plan Details
The Building Split routine by OfficiAliG is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Complete a warm up before beginning. 60-90 mins for each morning workout, 30 mins for afternoons. Superset where possible otherwise 60-90 seconds rest between sets. Always keep the muscle under tension during sets & breathe out when exerting pressure. If form starts to slip lower the weight. Slow under tension, quick on the pump. Focus on the technique and mind muscle connection for every contraction of every movement. Strive to improve the quality, weight and reps of lifts each week. Complete only one of each variation of each exercise and alternate between the variations every week.
Routine detail
Mon
Chest & Delts
Est. 230 min
25 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Mon
Traps & Calves
Est. 73 min
8 exercises
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Calf Raise Machine
4 Sets x 20 Reps
Tue
Back & Biceps
Est. 240 min
30 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Seated Wide V Row
4 Sets x 12 Reps
Cable Seated Wide Bar Row
4 Sets x 12 Reps
Cable Seated Handle Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Tue
Core
Est. 46 min
5 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Wed
Quads & Hamstrings
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Thu
Calves, Delts & Traps
Est. 177 min
19 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Calf Raise Machine
4 Sets x 20 Reps
Thu
Chest
Est. 131 min
14 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Fri
Back
Est. 138 min
15 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Seated Wide V Row
4 Sets x 12 Reps
Cable Seated Wide Bar Row
4 Sets x 12 Reps
Cable Seated Handle Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Sat
Quads, Hamstrings & Calves
Est. 97 min
11 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Jefferson Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Raise Machine
3 Sets x 8 Reps
