2M
Bulking
Intermediate
Dumbbell
Plan Details
The 2M routine by KirilYakimov is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Back & Sholders LV
Est. 49 min
6 exercises
Cable V Bar Pulldown
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
One Arm PecDeck
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Day 2
Legs & Arms LV
Est. 55 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Chest, Back & Sholders HV
Est. 55 min
6 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
One Arm Landmines
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 4
Legs & Arms HV
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 5
Abs
Est. 30 min
4 exercises
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
