FrederickNavarro1854

Jul 4th 2019

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14 Day Bulking Split

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0 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout split hits muscle groups with high volume every three to five days in different combinations, but allows enough time in between for superior recovery compared to hitting muscle groups using a twice weekly split or three day full body. The high volume lifting in the 70%1RM to 80%1RM range really demands the added recovery time. You'll see growth with this split eating at a caloric surplus with sufficient protein.

1 Legs & Arms 10 exercises, 1 hr 25 mins

Barbell Squat	5x10 reps	rest: 120s
Machine Leg Press	4x10 reps	rest: 60s
Machine Single-Leg Press	2x10 reps	rest: 50s
Machine Leg Extension	3x10 reps	rest: 50s
Machine Leg Curl (Prone)	2x10 reps	rest: 50s
Machine Single-Leg Curl	2x10 reps	rest: 50s
Cable Shoulder Extension	8x10 reps	rest: 15s
Barbell Curl	8x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 50s
Bench Weighted Decline Crunch	3x10 reps	rest: 40s

2 Back & Chest 12 exercises, 1 hr 33 mins

Barbell Deadlift	4x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 70s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 50s
Cable Shoulder Extension	3x10 reps	rest: 15s
Dumbbell Deep Push-Up	3x15 reps	rest: 40s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 15s
Dumbbell Pullover	3x10 reps	rest: 70s
Dumbbell Fly	3x10 reps	rest: 50s
Parallel Bar Hip Raise	3x15 reps	rest: 40s

3 Shoulders & Calves 11 exercises, 1 hr 21 mins

Cable Internal Rotation	1x30 reps	rest: 15s
Cable External Rotation	1x30 reps	rest: 60s
	4x10 reps	rest: 50s
	5x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 50s
Dumbbell Lateral Raise	5x15 reps	rest: 50s
	3x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 50s
Calf Press On Leg Press	3x15 reps	rest: 50s
Machine Seated Calf Raise	3x15 reps	rest: 50s
Cable Wood Chop	3x15 reps	rest: 40s

4 Rest 0 exercises, 0 min

5 Legs & Shoulders & Chest 10 exercises, 1 hr 23 mins

Barbell Squat	5x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Single-Leg Press	2x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Reverse Fly	3x20 reps	rest: 40s
Barbell Bench Press (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 50s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Cable Wood Chop	2x15 reps	rest: 40s

6 Back & Biceps 11 exercises, 1 hr 43 mins

Barbell Deadlift	4x10 reps	rest: 120s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	6x10 reps	rest: 50s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Barbell Curl	7x10 reps	rest: 15s
Cable Shoulder Extension	7x10 reps	rest: 70s
Dumbbell Incline Curl	3x10 reps	rest: 50s
Bench Weighted Decline Crunch	3x15 reps	rest: 40s

7 Rest 0 exercises, 0 min

8 Chest & Triceps 11 exercises, 1 hr 27 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 15s
Dumbbell Deep Push-Up	4x10 reps	rest: 90s
Barbell Bench Press	5x10 reps	rest: 50s
Dumbbell Fly	4x10 reps	rest: 50s
Leverage Decline Chest Press	4x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x10 reps	rest: 40s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 35s
Cable Wood Chop	3x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	2x10 reps	rest: 60s

9 Shoulders & Calves 11 exercises, 1 hr 20 mins

	3x15 reps	rest: 40s
Dumbbell Lateral Raise	4x15 reps	rest: 50s
Dumbbell One-Arm Lateral Raise	2x12 reps	rest: 50s
Dumbbell Front Raise	4x10 reps	rest: 50s
Cable Rope Deltoid Row	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	2x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	6x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s

10 Legs & Back 8 exercises, 1 hr 49 mins

Barbell Deadlift	5x10 reps	rest: 180s
Barbell Rack Pull	5x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	6x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Squat	5x10 reps	rest: 180s
Machine Leg Press (Wide Stance)	2x10 reps	rest: 120s
Machine Leg Press (Narrow Stance)	2x10 reps	rest: 120s

11 Rest 0 exercises, 0 min

12 Chest & Shoulders 10 exercises, 1 hr 25 mins

Cable Internal Rotation	1x30 reps	rest: 60s
Cable External Rotation	1x30 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	2x10 reps	rest: 90s
Dumbbell Fly	5x10 reps	rest: 15s
Dumbbell Seated Bent-Over Reverse Fly	5x20 reps	rest: 90s
	2x10 reps	rest: 60s
Dumbbell Lateral Raise	5x15 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s

13 Back 9 exercises, 1 hr 20 mins

Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Standing Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 70s
Cable Lat Pulldown (Wide Grip)	6x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 15s
Dumbbell Pullover	5x10 reps	rest: 70s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s