2 a days 6 day split
Bulking
Intermediate
Machine strength
Plan Details
The 2 a days 6 day split routine by xbjtidx is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
In the last 5 years I have lost 80 pounds. All through diet and strength training. In that 5 years I have needed to blow through several platues. This is what I used to do it. Due to burn out and injury, This routine should not be done fore more that 3 weeks then at least 5 weeks of your normal one a days
Routine detail
Mon
1st workout chest
Est. 20 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Mon
2nd workout chest
Est. 26 min
4 exercises
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
1st workout legs
Est. 20 min
3 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Tue
2nd workout legs
Est. 32 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
2nd workout arms
Est. 39 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Thu
1st workout arms
Est. 25 min
4 exercises
Barbell Drag Curl
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
rest
Est. 0 min
0 exercises
This day is empty
Sat
1st workout back
Est. 20 min
3 exercises
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Sat
2nd workout back
Est. 26 min
4 exercises
Cable Rope Incline Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Sun
rest
Est. 0 min
0 exercises
This day is empty
