Specific Focus Upper/Lower split

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Volume, intensity and Frequency...these three principles are the bedrock of this routine. Each bodypart is trained every other day, but with varying volume, intensity and exercises, this prevents plateaus and helps with adherence to the workout. The exercise selections in this routine are based on the equipments available to me personally but it can be modified from person to person. However some basic exercises such as squats/deadlifts, bench/Dumbbell presses, barbell/ Dumbbell rows are important on building functional strength, they are not absolutely necessary and can be replaced with alternative exercises that mimic the same movement patterns. All exercises shall be performed with controlled, full-range of motion. Each week, the individual shall access his progress and progressively overload, either in reps/sets/weights. However the focus on the choice of progression depends on exercises. Higher intensity exercises should be progressed with weights, sets and control of each rep, whereas lower intensity exercises should be progressed with reps and sets. The key to any progress showing program isn't just the exercises or the diet, but most importantly, adherance. Lets achieve our fitness goals!

Upper Body (Back Focus) 5 exercises, 48 mins

Pull-Up	6x5 reps	rest: 45s
Dumbbell Incline Bench Press	6x10 reps	rest: 75s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Lower Body (leg press & calf raise) , Arms and Traps 5 exercises, 47 mins

Machine Leg Press	4x20 reps	rest: 30s
Cable One-Arm Bicep Curl	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x15 reps	rest: 45s
Calf Press On Leg Press	4x15 reps	rest: 60s
Cable Shrug	3x12 reps	rest: 60s

Upper Body (Chest Focus) 6 exercises, 47 mins

Pull-Up	5x6 reps	rest: 45s
Dumbbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Reverse Fly	3x20 reps	rest: 60s

Lower Body (Squat & SLDL) , Arms and Traps 5 exercises, 31 mins

Dumbbell Plie Squat	3x8 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s

Upper body ( Shoulder focus) 7 exercises, 45 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 20s
Pull-Up	4x4 reps	rest: 60s
Dumbbell Bench Press	2x12 reps	rest: 30s
Pull-Up	2x4 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x30 reps	rest: 10s
Dumbbell Upright Row	3x8 reps	rest: 60s

Lower Body (leg extensions and leg curls) & Arms 4 exercises, 27 mins

Machine Leg Extension	3x20 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x20 reps	rest: 45s
Bench Dip	3x10 reps	rest: 60s