The yin-yang routine fullbody and split
Bulking
Intermediate
Machine strength
Plan Details
The The yin-yang routine fullbody and split routine by dieandgo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I found that with big muscles compound heavy movement with enough frequency is enough to stimulate growth. I've always done fullbody with arm isolation exercises in the end but they never grow. So I devised this routine to focus more on lagging areas.
Routine detail
Any
Arms day
Est. 45 min
6 exercises
Barbell Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Shoulder day
Est. 50 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Any
Fullbody B
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Fullbody A
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
