KC Split - Matt & KC
Bulking
Advanced
Machine strength
Plan Details
The KC Split - Matt & KC routine by mattink19 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps A
Est. 110 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Day 2
Back & Biceps A
Est. 137 min
13 exercises
Smith Machine Bent-Over Row
4 Sets x 10,8,6,4 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 10,8,6,4 Reps
Smith Machine One-Arm Row
4 Sets x 10,8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,4 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10,8,6,4 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 40 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 75 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 3
Legs & Shoulders A
Est. 96 min
9 exercises
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Front Squat
4 Sets x 10,8,6,4 Reps
Barbell Military Press
4 Sets x 10,8,6,4 Reps
Barbell Shrug
4 Sets x 10,8,6,4 Reps
Machine Leg Press
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 75 Reps
Day 5
Chest & Triceps B
Est. 105 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 40 Reps
Day 6
Back & Biceps B
Est. 107 min
9 exercises
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Cable Seated Row
4 Sets x 10,8,6,4 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10,8,6,4 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 40 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 75 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 7
Legs & Shoulders B
Est. 203 min
16 exercises
Barbell Squat
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 75 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 20 Reps
