Carleys Split
Bulking
Intermediate
Machine strength
Plan Details
The Carleys Split routine by carley7052 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 leg day focusing on specific muscles to build bigger butt heheh and then upper body because we want balance.
Routine detail
Mon
Chest and Tris
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Tue
Quads and Calves
Est. 69 min
11 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 1 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Wed
Back and Bis
Est. 71 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Kneeling Lat Stretch
3 Sets
Bicep Stretch
3 Sets x 8 Reps
Thu
Glutes and Hammies
Est. 67 min
10 exercises
Walking
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Fri
Abs and Shoulders
Est. 94 min
15 exercises
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
