6 weeks 2° round
Bulking
Intermediate
Machine strength
Plan Details
The 6 weeks 2° round routine by Splatters is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 80 min
8 exercises
Hack Squat
4 Sets x 8,6,4,4 Reps
Machine Leg Press
4 Sets x 8,6,4,4 Reps
Smith Machine Split Squat
4 Sets x 8,6,4,4 Reps
Machine Leg Curl (Prone)
4 Sets x 8,6,4,4 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Cable Side Bend
5 Sets x 20 Reps
Day 2
Back
Est. 94 min
7 exercises
Machine Seated Row
4 Sets x 8,6,4,4 Reps
Leverage Machine High Row
4 Sets x 8,6,4,4 Reps
Barbell Row
4 Sets x 8,6,4,4 Reps
Barbell Bent-Over Row
4 Sets x 8,6,4,4 Reps
Cable Rope Seated Row
4 Sets x 8,6,4,4 Reps
Chin-Up with Knee Raise
4 Sets x 99 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 3
Chest
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 8,6,4,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,6,4,4 Reps
Smith Machine Decline Bench Press
4 Sets x 8,6,4,4 Reps
Cable Upper Chest Crossover
4 Sets x 8,6,4,4 Reps
Dip
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 15 Reps
Day 4
Shoulders + Arms
Est. 73 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 8,6,4,4 Reps
Leverage Shoulder Press
4 Sets x 8,6,4,4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8,6,4,4 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8,6,4,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,4,4 Reps
EZ Bar Curl
4 Sets x 8,6,4,4 Reps
Cable Rope Hammer Curl
4 Sets x 8,6,4,4 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8,6,4,4 Reps
