Mel Split
Bulking
Intermediate
Machine strength
Plan Details
The Mel Split routine by Chadvarius is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Exactly the same as PPL but with my name on it. AKA Best workout ever.
Routine detail
Day 1
Push Bench
Est. 81 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbell Incline Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Day 2
Pull Rows
Est. 76 min
8 exercises
Pendlay Rows
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Facepulls
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 3
Legs Squats
Est. 57 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 4
Push Overhead Press
Est. 84 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbell Incline Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Day 5
Pull Deadlift
Est. 76 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Facepulls
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 6
Arm day
Est. 0 min
0 exercises
This day is empty
Day 7
Powerlifting Combo
Est. 59 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Pendlay Rows
3 Sets x 5 Reps
