5 Days Split

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs/Abs 7 exercises, 36 mins

Chest 5 exercises, 25 mins

Back/Abs 7 exercises, 36 mins

Barbell Bent-Over Row	4x12,10,10,8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12,10,8 reps	rest: 60s
Back Hyperextension	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12,10,8 reps	rest: 60s
Hanging Pike	4x reps	rest: 60s
Bench Leg Raise (Supine)	4x reps	rest: 60s

Cardio 1 exercises, 31 mins

0x0 reps

rest: 30s

Shoulders/Abs 7 exercises, 36 mins

Barbell Shoulder Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Press (Palms In)	3x12,10,8 reps	rest: 60s
Barbell Shoulder Pull (Prone)	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Seated Front Raise	3x12,10,8 reps	rest: 60s
Hanging Knee Raise (Rotational)	4x reps	rest: 60s
Dumbbell Side Bend	4x reps	rest: 60s

Arms 6 exercises, 30 mins

Barbell Bench Press (Close Grip)	4x12,10,10,8 reps	rest: 60s
Barbell Curl	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,10,8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s