Free personalized workout plan

Add 2 Protocol 5 Day Bulk Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

56 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This workout uses a variety of compound and accessory lifts as well as the Add 2 Protocol to ensure your muscles receive optimal intensity, volume, and progressive overload to reach peak muscle growth

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Description

This workout uses a variety of compound and accessory lifts as well as the Add 2 Protocol to ensure your muscles receive optimal intensity, volume, and progressive overload to reach peak muscle growth

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Wednesday - Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6 - 12 reps60s
2. Alternating Incline Dumbbell Biceps Curl3 sets6 - 12 reps60s
3. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets6 - 12 reps60s
4. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
4 sets6 - 12 reps60s
5. French Press
French Press
3 sets6 - 12 reps60s
6. Rope Tricep Extension3 sets6 - 12 reps60s

Friday - Workout D

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets6 - 12 reps60s
2. Pec Dec3 sets6 - 12 reps60s
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 - 12 reps60s
4. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets6 - 12 reps60s
5. Hammer Strength Bench Press
Hammer Strength Bench Press
3 sets6 - 12 reps60s

Date Created: 5/15/18, 7:54 PM


Last Updated: 9/12/20, 9:36 PM

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