mass gain phase 2
Bulking
Intermediate
Machine strength
Plan Details
The mass gain phase 2 routine by Mreda6 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
legs pull push split
Routine detail
Day 1
legs 1
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
glute extension
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Bridge
4 Sets
Plank
4 Sets
Bodyweight Wall Squat
4 Sets x 12 Reps
Day 2
Pull 1
Est. 74 min
8 exercises
Smith Machine Shrug
6 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 3
Push 1
Est. 75 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Day 4
legs2
Est. 55 min
7 exercises
Smith Machine Good Morning
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 5
pull 2
Est. 67 min
8 exercises
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Day 6
push 2
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
