Four day split 50 minute blast

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Four day split which gets you in and out of the gym in an hour. Good mix of compound and isolated lifts. Arms/chest/back hit twice a week with legs and shoulders thrown in as well. For those looking for a straightforward routine/programme which hits everything the right number of times to get good results.

Day 1
Day 3
Day 5
Day 6

Day 1 chest & back 8 exercises, 43 mins

Barbell Incline Bench Press	3x10 reps	rest: 0s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Shoulder Extension	3x10 reps	rest: 60s
Reverse Crunch	3x10 reps	rest: 0s
Cable Wood Chop	3x8 reps	rest: 60s

Day 2 legs & arms 8 exercises, 45 mins

Barbell Squat	3x10 reps	rest: 0s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 0s
Dip	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 0s
Hanging Knee Raise	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 0s
Plank	3x8 reps	rest: 120s

Day 3 chest & back 8 exercises, 43 mins

Barbell Bench Press	3x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x10 reps	rest: 0s
Cable Kneeling Crunch	3x10 reps	rest: 60s

Day 4 shoulders & arms 8 exercises, 44 mins

Barbell Military Press	3x10 reps	rest: 0s
Chin-Up	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 0s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Reverse Fly	3x10 reps	rest: 0s
Dumbbell Tricep Extension	3x10 reps	rest: 60s