Total Body 5 Day Routine - Chest Focus

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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 is a bulking routine that works every muscle group but has a focus on the chest.

MONDAY - CHEST 75/25 - Perform all exercises with 75% of your one rep max for 25 reps in as few sets as possible. Rest is only 20 seconds between sets and 2 minutes between exercises.

TUESDAY - LEGS & CORE - Perform the squats in straight sets. All other exercises will be performed in supersets 2/3, 4/5, 6/7, 8/9. 2 minutes rest after each superset.

WEDNESDAY - SHOULDERS & ARMS - Perform all exercises in supersets 1/2/3, 4/5/6, 7/8/9, 10/11/12. 2 minutes rest after each superset.

THURSDAY - CHEST 50/50 - Perform all exercises with 50% of your one rep max for 50 reps in as few sets as possible. Rest as needed. Light weight high reps.

FRIDAY - BACK & BICEPS. Perform the exercises in straight sets with 60 seconds rest between sets.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest 75/25 7 exercises, 38 mins

Barbell Bench Press	5x5 reps	rest: 20s
Barbell Incline Bench Press	5x5 reps	rest: 20s
Barbell Decline Bench Press	5x5 reps	rest: 20s
Cable Cross-Over	5x5 reps	rest: 20s
Dumbbell Bench Press	5x5 reps	rest: 20s
Dumbbell Incline Bench Press	5x5 reps	rest: 20s
Weighted Tricep Dip	5x5 reps	rest: 20s

Legs & Core 9 exercises, 1 hr 16 mins

Barbell Squat	4x10 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Kettlebell Goblet Squat	4x10 reps	rest: 60s
Bridge	4x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
Side Bridge	4x8 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s

Shoulders & Arms 12 exercises, 1 hr 7 mins

Barbell Shoulder Press	3x8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 120s
Barbell Upright Row	3x8 reps	rest: 0s
EZ Bar Curl	3x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 120s
Barbell Shrug	3x8 reps	rest: 0s
Dumbbell Concentration Curl	3x8 reps	rest: 0s
Bench Dip	3x8 reps	rest: 120s

Chest 50/50 7 exercises, 50 mins

Push-Up	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s

Back & Biceps 8 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Bicep Curl (Supine)	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Drag Curl	4x8 reps	rest: 60s
Cable One-Arm Seated Row	4x8 reps	rest: 60s
Cable Pulldown Bicep Curl	4x8 reps	rest: 60s
Cable Reverse Crossover	4x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s