Building - fundamental workout

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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

A workout routine I have created and use to build muscle quickly. Start off at the weight you are comfortable with and increase the weight weekly. You will be surprised how quickly your strength increases. Building muscle and increasing strength involves over loading the muscle, use heavier weight with lower reps.

Back and Bicep Day 7 exercises, 48 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Sumo Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Leg & Shoulder Day 9 exercises, 1 hr 12 mins

Barbell Squat	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 60s
Barbell Squat (Wide Stance)	3x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 150s
Cable Incline Pulldown (Supine)	3x8 reps	rest: 60s

Chest & Tricep Day 6 exercises, 44 mins

Smith Machine Bench Press	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s

Back and Bicep Day 7 exercises, 46 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Sumo Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Leg and Shoulder Day 9 exercises, 1 hr 0 min

Machine Leg Extension	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s

Chest & Tricep Day 6 exercises, 44 mins

Smith Machine Bench Press	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s