KalebSpencer's 5 Day Plan

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a simple bulking 5-day split. Each day, we warm up for the workout with a stretch, then 30 seconds on an air bike, followed by 25 push-ups, then 25 sit-ups, and lastly, 10 pull-ups. Each day, once your workout is complete, finish it off with push-ups to failure, sit-ups to failure, and. pull-ups to failure. I hope this training plan works as well for you as it does for me!

Chest, Tricep, Shoulder 11 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Assisted Dip	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Back, Bicep, Core 12 exercises, 0 min

Machine Assisted Pull-Up	4x8 reps	rest: 60s
Barbell Deadlift	6x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x13 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Parallel Bar Hip Flexion	4x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s

Legs 10 exercises, 0 min

Barbell Clean	2x8 reps	rest: 60s
Barbell Clean and Jerk	2x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s

Chest, Tricep, Shoulder 11 exercises, 0 min

Barbell Bench Press	4x9 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Machine Assisted Dip	4x9 reps	rest: 60s
Dumbbell Lateral Raise	4x9 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x9 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Back, Bicep, Core 11 exercises, 0 min

Machine Assisted Pull-Up	4x8 reps	rest: 60s
Barbell Deadlift	7x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Parallel Bar Hip Flexion	4x8 reps	rest: 60s