Two-A-Days (Size focus, TUT)
Bulking
Advanced
Machine strength
Plan Details
The Two-A-Days (Size focus, TUT) routine by chenchobowden is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
High Volume AM workout followed by Killer Isolation PM workout. Targets CNS to peak exertion, one week for recovery before the same workout starts again. 2 days on, 1 day rest, 2 days on, 2 days rest. Repeat for 4 weeks, then rest 1 week Tempo: (Down, Hold, Up, Hold) AM = 3122 PM = 4132 Last set per exercise on PM workout is a drop set. Finish last set then drop the weight 20% and rep it out until failure
Routine detail
Mon
Legs PM
Est. 28 min
4 exercises
Glute Ham Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Hip Thrust
2 Sets x 20 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Mon
Legs AM
Est. 26 min
3 exercises
Sumo Squat
4 Sets x 8 Reps
Bulgarian Squats Barbell
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Tue
Chest Tri's AM
Est. 33 min
3 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Tue
Chest Tri's PM
Est. 35 min
4 exercises
Cable Cross-Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Thu
Back Bi's AM
Est. 33 min
4 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
30-degree Lat-pull down
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Thu
Back Bi's PM
Est. 28 min
4 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Reverse seated fly
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Fri
Shoulders Abs PM
Est. 31 min
5 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Leaning Lateral Raise
2 Sets x 15 Reps
Dumbbell External Rotation
2 Sets x 20 Reps
Decline Bench Leg Raise with Hip Thrust
2 Sets x 20 Reps
Wrist Roller
2 Sets x 2 Reps
Fri
Shoulders Abs AM
Est. 26 min
3 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
