The Perfect Routine

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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 lifting routine that combines the elements of PHAT by Dr. Lynn Norton with a simple push/legs/pull approach including Olympic weight lifting adapted for a small home gym

PUSH -Power 6 exercises, 1 hr 6 mins

Barbell Bench Press	3x4 reps	rest: 180s
Cable Shoulder Extension	3x4 reps	rest: 180s
Barbell Push Press	3x4 reps	rest: 180s
Dumbbell Decline Fly	3x4 reps	rest: 180s
Weighted Tricep Dip	2x8 reps	rest: 180s
Dumbbell Seated Alternating Arnold Press	3x4 reps	rest: 180s

LEGS - Power 6 exercises, 1 hr 7 mins

Barbell Squat	3x4 reps	rest: 180s
Barbell Kneeling Jump Squat	3x4 reps	rest: 180s
Barbell Snatch	3x4 reps	rest: 180s
Barbell Standing Calf Raise	2x8 reps	rest: 180s
Barbell Clean Deadlift	3x4 reps	rest: 180s
Machine Leg Extension	3x4 reps	rest: 180s

PULL - Power 6 exercises, 1 hr 3 mins

Weighted Pull-Up	2x8 reps	rest: 180s
Barbell Curl	3x4 reps	rest: 180s
Cable Seated Row	3x4 reps	rest: 180s
Weighted Hanging Knee Raise	2x8 reps	rest: 180s
Cable Preacher Curl	3x4 reps	rest: 180s
T Bar Row	3x4 reps	rest: 180s

PUSH - Hypertrophy 6 exercises, 46 mins

Dumbbell Incline Bench Press	6x4 reps	rest: 30s
Cable One-Arm Tricep Pushdown	3x12 reps	rest: 60s
Barbell Rear Military Press	3x12 reps	rest: 60s
Barbell Decline Bench Press	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s

LEGS - Hypertrophy 6 exercises, 43 mins

Barbell Squat Jerk	6x4 reps	rest: 30s
Barbell Kneeling Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s

PULL - Hypertrophy 6 exercises, 44 mins

Barbell Bent-Over Row	6x4 reps	rest: 30s
Cable Seated Bicep Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s