2x2 split routine.Muscle gaining.
Bulking
Intermediate
Machine strength
Plan Details
The 2x2 split routine.Muscle gaining. routine by RickBerlin is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The programme is split in 4 different weekly routines, giving diversion and ease. 10 exercise each times, timeframe is 95 minutes, all for a fullbody workout and reach all musclegroups to achieve growth and strength.
Routine detail
Tue
day 4,Legs,back,biceps
Est. 89 min
10 exercises
Rowing
1 Set
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Assisted Chin-Up
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
day 3,chest,shoulder,tricep,abs
Est. 94 min
10 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Smith Machine Shoulder Press
4 Sets x 6 Reps
Smith Machine Rear Shoulder Press
4 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
Bench Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Sat
day 2, Legs,back, biceps
Est. 97 min
10 exercises
Rowing
1 Set
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Smith Machine Squat
4 Sets x 6 Reps
Smith Machine Split Squat
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Machine Assisted Chin-Up
4 Sets x 6 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Sun
day 1,chest,shoulder,tricep, abs
Est. 95 min
10 exercises
Rowing
1 Set
Smith Machine Bench Press
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Decline Bench Press
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 15 Reps
