Block 2 Compound Lifts
Bulking
Advanced
None
Plan Details
The Block 2 Compound Lifts routine by Traps2toes is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
BLOCK TWO HEAVY-4 weeks(Generic compound lifts) 2/5 minutes rest between sets MAX till complete (2/3 weeks) Back(deadlift/bar row) Chest(press) Legs(squat) Shoulders(press) Recovery times: 24 to 72 hours as needed REST 4-6 DAYS AS NEEDED BETWEEN EACH BLOCK
Routine detail
Day 1
Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Barbell row from deficit
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 2
Chest
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
8 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 4
Shoulders
Est. 0 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Day 5
Chest and Back
Est. 0 min
11 exercises
Toe Touch Stretch
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 6
Shoulders and Arms
Est. 0 min
15 exercises
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
2 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Weighted arm spin
3 Sets x 10 Reps
