Michael Ashik

Mar 29th 2018

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Every muscle twice a week

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day.

While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle.

To try this out I created this routine. It is a 3 day split - done twice in a row, each time with a different focus. As we start with chest & triceps, the focus lays on chest. The second time we do the same muscles, we focus on triceps and do chest as secondary muscle. I would suggest to take a rest day every 4th day.

** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day **

Day 1 (Monday):
Chest & Triceps (Focus chest)

Day 2 (Tuesday):
Back & Biceps (Focus back)

Day 3 (Wednesday):
Legs & Shoulders (Focus shoulders)

Day 4 (Thursday):
Rest

Day 5 (Friday):
Triceps & Chest (Focus triceps)

Day 6 (Saturday):
Biceps & Back (Focus biceps)

Day 7 (Sunday):
Shoulders & Legs (Focus shoulders)

Day 8 (Monday):
Rest

This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!

Chest & Triceps (Focus chest) 9 exercises, 1 hr 14 mins

Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x15 reps	rest: 60s
Machine Fly	3x18 reps	rest: 60s
Dip	3x12 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s

Back & Biceps (Focus back) 8 exercises, 1 hr 5 mins

Weighted Pull-Up	3x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s

Legs & Shoulders (Focus Legs) 9 exercises, 1 hr 11 mins

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s

Triceps & Chest (Focus triceps) 8 exercises, 1 hr 4 mins

EZ Bar Tricep Extension	4x10 reps	rest: 60s
Weighted Bench Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s

Biceps & Back (Focus biceps) 8 exercises, 1 hr 5 mins

Dumbbell Bicep Curl	4x10 reps	rest: 60s
Barbell Spider Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Cable Preacher Curl	3x12 reps	rest: 60s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Machine Seated Row	3x15 reps	rest: 60s

Shoulders & Legs (Focus shoulders) 9 exercises, 1 hr 17 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Weight Plate Front Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Hack Squat (Narrow Stance)	3x12 reps	rest: 60s
Machine Calf Raise	3x50 reps	rest: 60s