Muscle Gain Split
Bulking
Advanced
Machine strength
Plan Details
The Muscle Gain Split routine by Drew_Kalv is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Biceps and Abs
Est. 110 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Tue
Shoulders, Back and Triceps
Est. 107 min
10 exercises
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Leverage Machine Shrug
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Wed
Legs and Abs
Est. 81 min
9 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Thu
Chest, Biceps and Forearms
Est. 67 min
6 exercises
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Fri
Shoulders, Back, Triceps and Abs
Est. 118 min
12 exercises
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Decline Bench Ab Reach
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
