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This Bulking Split routine is an advanced routine for those who are looking to step up from a beginner or intermediate routine.
For the first week, the amount of reps should be decreasing from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.
Then, afterwards, you will keep the rep count between 12 and 20 for any exercise.
If you don't like working with machines, feel free to change some exercises to their free weight version, like Smith Machine squat to Barbell squat, Bench press machine to Barbel bench press and so on.
You don't have to follow the order, any order is applicable as long as you are feeling every rep and making every set count !
The time spent on the treadmill at the beginning of each session is to warm-up the whole body so you don't hurt any muscle at the beginning, feel free to skip it if you had already performed any other kind of warm-up .
As for any bulking routine, you will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
I hope you will enjoy this routine !
Treadmill Running
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0x0 reps |
rest: 15s
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Barbell Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Bent-Over Row
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Romanian Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x14,12,10,8,6 reps |
rest: 60s
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Cable Rope Face Pull
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5x14,12,10,8,6 reps |
rest: 60s
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Back Hyperextension
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5x14,12,10,8,6 reps |
rest: 30s
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Machine Bench Press
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5x14,12,10,8,6 reps |
rest: 60s
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Machine Incline Chest Press
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Pullover
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5x14,12,10,8,6 reps |
rest: 60s
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Cable Kneeling Crunch
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Scissor Kick
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5x14,12,10,8,6 reps |
rest: 30s
|
Treadmill Running
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0x0 reps |
rest: 15s
|
||
Dumbbell Lateral Raise
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5x14,12,10,8,6 reps |
rest: 60s
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Smith Machine Shrug
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5x14,12,10,8,6 reps |
rest: 60s
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Smith Machine Rear Shoulder Press
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5x14,12,10,8,6 reps |
rest: 60s
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||
Barbell Curl
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5x14,12,10,8,6 reps |
rest: 60s
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3x55 reps |
rest: 90s
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|||
Preacher Curl Machine
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Machine Dip
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Back Hyperextension
|
5x14,12,10,8,6 reps |
rest: 30s
|
||
Decline Crunch
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Scissor Kick
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5x14,12,10,8,6 reps |
rest: 30s
|
Treadmill Running
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0x0 reps |
rest: 15s
|
||
Machine Leg Press
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5x14,12,10,8,6 reps |
rest: 60s
|
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Calf Press On Leg Press
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5x14,12,10,8,6 reps |
rest: 60s
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Smith Machine Squat
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Barbell Hack Squat
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5x14,12,10,8,6 reps |
rest: 60s
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Machine Seated Calf Raise
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5x14,12,10,8,6 reps |
rest: 60s
|
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Cable Seated Row
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5x14,12,10,8,6 reps |
rest: 60s
|
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Barbell Stiff-Leg Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Back Hyperextension
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5x14,12,10,8,6 reps |
rest: 30s
|
||
Cable Rope Face Pull
|
5x14,12,10,8,6 reps |
rest: 60s
|
||
Cable Kneeling Crunch
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Scissor Kick
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5x14,12,10,8,6 reps |
rest: 30s
|
Treadmill Running
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0x0 reps |
rest: 15s
|
||
Barbell Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
|
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Barbell Bent-Over Row (Reverse Grip)
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Good Morning
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5x14,12,10,8,6 reps |
rest: 60s
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Cable Rope Face Pull
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
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5x14,12,10,8,6 reps |
rest: 60s
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Back Hyperextension
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5x14,12,10,8,6 reps |
rest: 30s
|
||
Dumbbell Bench Press
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5x14,12,10,8,6 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x14,12,10,8,6 reps |
rest: 60s
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Machine Fly
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5x14,12,10,8,6 reps |
rest: 60s
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Cable Kneeling Crunch
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Scissor Kick
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5x14,12,10,8,6 reps |
rest: 30s
|
Treadmill Running
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0x0 reps |
rest: 15s
|
||
Dumbbell Seated Shoulder Press
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5x14,12,10,8,6 reps |
rest: 90s
|
||
Dumbbell Seated Arnold Press
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5x14,12,10,8,6 reps |
rest: 60s
|
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Dumbbell Shoulder Shrug
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
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5x14,12,10,8,6 reps |
rest: 60s
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3x55 reps |
rest: 90s
|
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Preacher Curl Machine
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5x14,12,10,8,6 reps |
rest: 60s
|
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Machine Dip
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
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5x14,12,10,8,6 reps |
rest: 60s
|
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Back Hyperextension
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5x14,12,10,8,6 reps |
rest: 30s
|
||
Cable Rope Face Pull
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5x14,12,10,8,6 reps |
rest: 60s
|
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Bench Weighted Decline Crunch
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5x14,12,10,8,6 reps |
rest: 60s
|
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Scissor Kick
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5x14,12,10,8,6 reps |
rest: 30s
|
Walking
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0x0 reps |
rest: 15s
|
||
Barbell Deadlift
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Barbell Bent-Over Row
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Cable Seated Row
|
5x14,12,10,8,6 reps |
rest: 60s
|
||
Smith Machine Squat
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Smith Machine Reverse Calf Raise
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Back Hyperextension
|
5x14,12,10,8,6 reps |
rest: 30s
|
||
5x14,12,10,8,6 reps |
rest: 60s
|
|||
Machine Leg Press
|
5x14,12,10,8,6 reps |
rest: 90s
|
||
Calf Press On Leg Press
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5x14,12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Extension
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10x14,12,10,8,6 reps |
rest: 60s
|
||
Leg Raise
|
5x14,12,10,8,6 reps |
rest: 30s
|
||
Scissor Kick
|
5x14,12,10,8,6 reps |
rest: 30s
|