Intermediate 5 day/1 hour workout for gains

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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

This routine was created to follow my 4 day/ 1 hour lifting routine. This routine uses the same major muscle groups, however for this routine I have incorporated more advanced exercises and separated chest and back into two separate days.

1-Chest
2- Back
3- Legs
4- Bi's/Tri's
5- Shoulders/Traps

By separating chest and back into their own respective days, I am able to work each harder. I would suggest alternating the order of the incline and decline bench each training session because the three straight bench exercises are grueling and this will allow better training of the pecs.

Please also keep in mind that I typically start my routines by performing some type of cardio even if just for 5 minutes. I also perform ab exercises in between sets.

You can utilize 1 or 2 days of rest if you like to have a concrete weekly schedule.

Enjoy the workout!

Day 2
Day 4
Day 1
Day 3
Day 5

Chest 4 exercises, 28 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s

Back 4 exercises, 27 mins

Cable V Bar Pulldown	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Cable Rope Seated Crossover Row	3x10 reps	rest: 60s

Legs 6 exercises, 39 mins

Smith Machine Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s

Bi's/Tri's 6 exercises, 42 mins

Barbell Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Barbell Bicep Drag Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x10 reps	rest: 60s

Shoulder/Traps 5 exercises, 34 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Weight Plate Shrug	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s