TeeraH's 5-split with cardio

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Cardio/abs+obliques

Morning cardio each day of the week, 30 min walking.

Ab workout monday + wednesday: Lying leg raises, crunches (twists if wanted), 4 sets of 20-25 each exercise

1-2 sets of plank each day for core.

Mobility/stretching when you can, if needed.

Exercise variations:
Monday - Dumbbell/Barbell on both Incline and Flat Bench Press
Tuesday - Chinups/Pullups, T-Bar/Dumbbell Row
Wednesday - Cheat laterals/Normal laterals, Arnold Press/Dumbbell Shoulder Press
Thursday - Calf Press/Calf Machine, Leg Press/Hacksquat
Friday - Dumbbell/Barbell on Skullcrusher/Overhead Extension/Preacher Curl/Reverse Curl

Monday
Tuesday
Wednesday
Thursday
Friday

Chest day 7 exercises, 0 min

Treadmill Running	1x8 reps • 900s	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Mid Chest Crossover	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s

Back day 7 exercises, 0 min

Treadmill Running	1x8 reps • 900s	rest: 60s
Barbell Deadlift	4x10 reps	rest: 40s
Chin-Up	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s

Shoulder day 7 exercises, 0 min

Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x20 reps	rest: 60s

Leg day 6 exercises, 0 min

Elliptical Training	1x8 reps • 600s	rest: 60s
Barbell Squat	5x12 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s

Arms day 9 exercises, 0 min

EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s