The Swolarbear

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Gaining strength with the 5x5s and adding muscles with the high reps. Chest and back weak point builders.

Back 1 7 exercises, 52 mins

Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Standing Curl	3x10 reps	rest: 60s

Chest 1 7 exercises, 51 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Incline One-Arm Press	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s
Scissor Kick	3x15 reps	rest: 60s

Legs 1 6 exercises, 44 mins

Rest 0 exercises, 0 min

Back 2 7 exercises, 52 mins

Barbell Deadlift	5x5 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

Chest 2 8 exercises, 57 mins

Barbell Military Press	5x5 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Weight Plate Rotation	3x10 reps	rest: 60s

Legs 2 6 exercises, 44 mins