Scov's Routine

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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

Basic mass building or maintenance routine.
Substitute your choice for cardio.
Reps are for 60% of 1RM
Dips and Crunches are to failure.

Diet:
Multiply your current body weight by 10. That will be how many calories your daily total intake should be. Divide the total by 6 and thatâ€™s how many calories each of your meals should be. Eat at 7, 9, 11, 1, 3, and 5. Donâ€™t eat past 5pm. Eat at diet of 40% complex carbs, 40% lean protein, and 20% healthy fats. Never eat anything man made especially sweets. Drink only water. Eat whole fruits and vegetables and whole hard boiled eggs to satisfy cravings. Add 500 calories to add weight.

Monday
Tuesday
Wednesday
Thursday
Sunday

Chest 7 exercises, 1 hr 17 mins

Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dip	2x25 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Stability Ball Crunch	3x25 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Legs 4 exercises, 33 mins

Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s

Back 4 exercises, 30 mins

Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Stability Ball Back Extension	3x20 reps	rest: 60s

Shoulder 5 exercises, 39 mins

Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Stability Ball Crunch	3x25 reps	rest: 60s

Arms 4 exercises, 30 mins

Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Rear Tricep Extension	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s