Hardass

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0 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a five-day routine, split in the following:
Chest and Triceps
Back and Biceps
Shoulders and Legs
Chest and Cleanup
Arms

Plan for a minimum of one hour and a half, but closer to two hours.

Chest and Triceps 14 exercises, 1 hr 32 mins

	3x30 reps	rest: 45s
Barbell Bench Press	1x20 reps	rest: 45s
Barbell Bench Press	1x10 reps	rest: 45s
Barbell Bench Press	1x5 reps	rest: 45s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Decline Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	5x5 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Cable Incline Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Cable Shoulder Extension	3x reps	rest: 60s
	3x reps	rest: 60s

Back and Biceps 16 exercises, 1 hr 51 mins

Dumbbell Bicep Curl	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x15 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Machine Lat Pulldown	3x15 reps	rest: 60s
Cable Seated Bicep Curl	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x15 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
	3x21 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Legs 24 exercises, 2 hrs 5 mins

Barbell Military Press	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x18 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x12 reps	rest: 60s
Smith Machine Shoulder Press	3x12 reps	rest: 60s
Barbell Shrug	1x18 reps	rest: 60s
Barbell Shrug	1x18 reps	rest: 60s
Barbell Shrug	1x18 reps	rest: 60s
Machine Shoulder Press	3x20 reps	rest: 60s
Barbell Neck Press	3x18 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Deep Squat	1x5 reps	rest: 60s
Barbell Deep Squat	1x5 reps	rest: 60s
Barbell Deep Squat	1x5 reps	rest: 60s
Barbell Deep Squat	5x5 reps	rest: 60s

Chest and Cleanup 15 exercises, 58 mins

	3x30 reps	rest: 60s
Barbell Bench Press	1x20 reps	rest: 60s
Barbell Bench Press	1x10 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
Barbell Bench Press	1x8 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
Barbell Bench Press	1x3 reps	rest: 60s
Barbell Bench Press	1x2 reps	rest: 60s
Barbell Bench Press	1x1 reps	rest: 60s
Barbell Bench Press	1x1 reps	rest: 60s
Barbell Bench Press	1x8 reps	rest: 60s
Barbell Bench Press	1x20 reps	rest: 60s
Cable Cross-Over	3x18 reps	rest: 60s

Arms 15 exercises, 1 hr 39 mins

Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
	3x21 reps	rest: 60s
	3x21 reps	rest: 60s
Cable Seated Bicep Curl	3x12 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Bicep Curl	1x reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x reps	rest: 60s