2 Week Split
Sport
Intermediate
Machine strength
Plan Details
The 2 Week Split routine by lgevorgyan is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Bench Press
4 exercises
Bench Hip Thrust
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 4 Reps
Machine Seated Row
5 Sets x 15 Reps
Day 2
Incline Dumbbell
5 exercises
Dumbbell Seated Single-Leg Calf Raise
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
EZ Bar French Press
5 Sets x 8 Reps
Day 3
Back Squat
2 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 10 Reps
Day 3
Front Squat
3 exercises
Barbell Front Squat
5 Sets x 4 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Day 4
Leg Pump + Core
5 exercises
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Dragon Flag
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 7
Oly
1 exercise
Barbell Snatch
5 Sets x 1 Reps
