2 Split, eFP
Bulking
Advanced
Barbell
Plan Details
The 2 Split, eFP routine by JohannB is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
BEN/SKULDER 1
Est. 89 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbell Bulgarien Split Squat
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Any
BEN/SKULDER 2
Est. 80 min
9 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Squat
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Any
BRYST/RYG 1
Est. 93 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Any
BRYST/RYG 2
Est. 95 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Cable Lat Pulldowns
3 Sets x 12 Reps
Kneeling T-Bar Chest Press
3 Sets x 12 Reps
Atomic Sit-Up
3 Sets x 12 Reps
