new split
Bulking
Advanced
Machine strength
Plan Details
The new split routine by BrandonDelane is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/triceps
Est. 60 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Wed
Back/biceps
Est. 144 min
16 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Glute Kickback
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable High Pulley Tricep Extension
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Fri
Shoulder/legs
Est. 94 min
10 exercises
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
