Workout Splits
Bulking
Intermediate
Machine strength
Plan Details
The Workout Splits routine by Ian_Hov is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Perfect routine for anyone to start putting on more size and maintaining a consistent healthy workout routine!
Routine detail
Mon
(Chest & Back)
Est. 0 min
12 exercises
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Tue
(SHARMS)
Est. 0 min
14 exercises
Smith Machine Shoulder Press
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Wed
REST DAY
Est. 0 min
0 exercises
This day is empty
Thu
(Back & Chest)
Est. 0 min
10 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
5 Sets x 10 Reps
Leverage Machine High Row
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Fri
(SHARMS)
Est. 0 min
14 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Tricep Kickback
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Sat
(Leg Day 2)
Est. 0 min
7 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Dumbbell Plie Squat
5 Sets x 10 Reps
