BULK-SANITY!!!

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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

BULK-SANITY!!!!!

OK, OK, I know the name is corny, but it got you to read it, didn't it!

This type of workout is often referred to as a "4-Day Split" and is focused on muscle bulk. Day 1 will focus on Back and Biceps. Day 2 will focus on Chest and Triceps. Day 3 is mixed Cardio and Abs. Day 4 is Shoulders, Traps, and Forearms. Day 5 is LEG DAY (Quads, Hammies, and Calves)!!!

Each of the 4 lifting days starts with a heavy complex movement at 2 sets/5 reps. I would recommend having a spot for this first movement so you can really push yourself, the weight should go up every week for this first movement.

This heavy set is followed by multiple muscle-focused exercises that run 3 sets/12 reps.

Every day includes at least one insane 5 minute burn set! When the Jefit app says 1 set/100 reps, this signifies the user will choose a significantly lower weight and do the exercise consecutively for 5 mins with as brief stopping as possible.

This routine should be used for an 8 week cycle and subsequently swapped for muscle confusion.

Day 1
Day 3
Day 2
Day 5
Day 4

Back & Biceps 8 exercises, 1 hr 7 mins

Barbell Deadlift	2x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	1x100 reps	rest: 120s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell High Curl	3x12 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	1x100 reps	rest: 120s

Chest & Triceps 8 exercises, 1 hr 6 mins

Barbell Bench Press	2x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dumbbell Bench Press	1x100 reps	rest: 120s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s
Cable Shoulder Extension	1x100 reps	rest: 120s

Cardio & Abs 7 exercises, 1 hr 16 mins

Aerobics	0x0 reps	rest: 5s
Treadmill Running	0x0 reps	rest: 20s
Machine Ab Crunch	1x100 reps	rest: 60s
Step Machine	0x0 reps	rest: 10s
Weighted Trunk Rotation	1x100 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 10s
Plank	1x8 reps	rest: 300s

Shoulders & Traps & Forearms 8 exercises, 1 hr 5 mins

Smith Machine Shoulder Press	2x5 reps	rest: 60s
Smith Machine Upright Row	3x12 reps	rest: 60s
Smith Machine Shrug	1x100 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Front Raise	3x12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	1x100 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x12 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	1x100 reps	rest: 60s

Quads & Hammys & Calves 8 exercises, 1 hr 6 mins

Barbell Squat	2x5 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	1x100 reps	rest: 120s
Barbell Glute Bridge	3x12 reps	rest: 60s
Machine Seated Leg Curl	1x100 reps	rest: 120s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Calf Raise	1x100 reps	rest: 120s