Twice a Day 6 Session Split

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a three day split with AM and PM workout sessions. It allows you to lift weights to failure, and have plenty of rest between workouts. With the right diet, I gained 27 pounds of muscle in a one year period. I went from 192 pounds and 16% body fat, to 216 pounds at 10% body fat.
Start with a warm-up set that you do not record. The set should be a very low weight 16 - 20 reps. Then 12, 10, 8, 6, 4. increase the weight and add sets if you can still complete for reps. You want to lift to failure the final three sets. not failure as in you're tired and don't want to do anymore, but as you literally can't lift the bar anymore. I recommend a Smith machine for safety.

AM Chest 6 exercises, 51 mins

Smith Machine Bench Press	4x8 reps	rest: 90s
Smith Machine Incline Bench Press	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Smith Machine Decline Bench Press	3x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 90s
Machine Dip	3x8 reps	rest: 90s

PM Back 7 exercises, 55 mins

Pull-Up	3x8 reps	rest: 90s
Machine Lat Pulldown	3x8 reps	rest: 90s
Leverage Machine High Row	3x8 reps	rest: 90s
Leverage Machine Iso Row	3x8 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 90s
Machine Reverse Fly	3x8 reps	rest: 90s
Leverage Machine Shrug	3x8 reps	rest: 90s

AM Triceps 3 exercises, 24 mins

Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 90s
Smith Machine Reverse Bench Press (Close Grip)	3x8 reps	rest: 90s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 90s

PM Biceps 4 exercises, 32 mins

Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x8 reps	rest: 90s
Preacher Curl Machine	3x8 reps	rest: 90s

AM Legs Rear 5 exercises, 52 mins

Barbell Deadlift	4x8 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 90s
Back Hyperextension	5x8 reps	rest: 90s
Machine Seated Leg Curl	4x8 reps	rest: 90s
Machine Seated Calf Raise	5x8 reps	rest: 90s