Mixed muscle and Abs split (optimised by ChatGTP)
Bulking
Intermediate
None
Plan Details
The Mixed muscle and Abs split (optimised by ChatGTP) routine by badrmzahran is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
various workouts from science bodybuilders into a 5 day split aswell ChatGTP optimised it by removing any junk sets and optimal rest time
Routine detail
Day 1
Push 1
Est. 65 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
3 Sets x 8 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 15 Reps
Day 2
Pull 1
Est. 67 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Day 3
New Day
Est. 0 min
0 exercises
This day is empty
Day 4
Legs 1
Est. 74 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Day 5
Push 2
Est. 77 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 6
Pull 2
Est. 72 min
8 exercises
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Side Plank
3 Sets x 1 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 7
New Day
Est. 0 min
0 exercises
This day is empty
Day 8
Legs 2
Est. 78 min
9 exercises
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Toe Touches
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
