Two - A - Days Strength Training
Bulking
Advanced
Barbell
Plan Details
The Two - A - Days Strength Training routine by sage.kerr is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This program is split into a 6 day, twice daily routine. The first routine of the day is focused on heavy lifts, while the second focuses on burnout.
Routine detail
Day 1
Chest & Back AM
Est. 42 min
2 exercises
Barbell Bench Press
10 Sets x 5 Reps
Pull-Up
10 Sets x 5 Reps
Day 1
Chest & Back PM
Est. 42 min
6 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Day 2
Legs AM
Est. 49 min
3 exercises
Barbell Squat
10 Sets x 5 Reps
Barbell Deadlift
10 Sets x 5 Reps
Barbell Glute Bridge
10 Sets x 5 Reps
Day 2
Legs PM
Est. 39 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 3
Arms and Shoulders PM
Est. 50 min
9 exercises
Barbell Drag Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Day 3
Arms & Shoulders AM
Est. 48 min
3 exercises
Barbell Bench Press (Close Grip)
10 Sets x 5 Reps
Barbell Curl
10 Sets x 5 Reps
Barbell Shoulder Press
10 Sets x 5 Reps
Day 4
Chest & Back AM
Est. 42 min
2 exercises
Barbell Bench Press
10 Sets x 5 Reps
Pull-Up
10 Sets x 5 Reps
Day 4
Chest & Back PM
Est. 42 min
6 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Day 5
Legs AM
Est. 49 min
3 exercises
Barbell Squat
10 Sets x 5 Reps
Barbell Deadlift
10 Sets x 5 Reps
Barbell Glute Bridge
10 Sets x 5 Reps
Day 5
Legs PM
Est. 39 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 6
Arms and Shoulders PM
Est. 50 min
9 exercises
Barbell Drag Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Day 6
Arms & Shoulders AM
Est. 48 min
3 exercises
Barbell Bench Press (Close Grip)
10 Sets x 5 Reps
Barbell Curl
10 Sets x 5 Reps
Barbell Shoulder Press
10 Sets x 5 Reps
