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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

Muscle symmetry is what every man desires when it comes to building a lean, defined and perfect physique.

It takes time, dedication, hard work and a sense of how to train your muscles to build a evenly sculpted shape.

With this program, you will slow down your reps, focus on your weakness and train your muscles to build your ideal body.

Why This Routine Works

This routine has been designed to help you build a proportionate and balanced body, with each muscle being developed to its top potential and being able to focus on training your entire body, without a noticeable weak spot.

Rather than having you focus on building up size or large muscle, this routine focuses on having you train for a balanced physique. With each exercise you will want to focus on the form and movement of the workout, making sure that you are training the muscles that you want to target. By training for form rather than weight and reps, you are able to make the most out of your lifts as well as working the little muscles which help balance out your entire body.

The other benefit is that each body part is given its own exercise day, thus allowing you to put emphasis on that day's worth of training and focus on the muscle being worked. With each repetition for the exercise, you want to focus on contracting the muscle, squeezing at the peak moment and pausing, thus making your muscles burn and help you see the results you desire.

With training 5 days a week, you are able to give yourself proper amount of time allotted to training your muscles and 2 days to rest for muscle recovery. Recovery in this program is key, as you are able them to rebuild and fill out for for a dense and defined look. This helps you understand your strengths and weaknesses in your body to shape your muscles into a well developed physique.

To obtain the optimal results of this program, you will want to follow this routine for 2 to 3 months. This amount of time will allow for your muscles to adjust and build accordingly to the training method, diet plan and intensity you put into your workouts.

Workout Day Split

Day 1 Abs and Legs

Day 2 Back

Day 3 Shoulders

Day 4 Chest and Triceps

Day 5 Biceps

Building A Classic Body Training Stats

Day 1 Total Workout Time : 27 Minutes
Day 1 Total Rest Time : 25 Minutes and 30 Seconds

Day 2 Total Workout Time : 16 Minutes
Day 2 Total Rest Time : 23 Minutes

Day 3 Total Workout Time : 20 Minutes
Day 3 Total Rest Time : 26 Minutes

Day 4 Total Workout Time : 26 Minutes
Day 4 Total Rest Time : 33 Minutes

Day 5 Total Workout Time : 22 Minutes
Day 5 Total Rest Time : 27 Minutes

Equipment Used

â€¢ Barbell
â€¢ Dumbbell
â€¢ Strength Machine
â€¢ Cable Machine
â€¢ Leg Machine
â€¢ Bench
â€¢ Weight Plate
â€¢ Pull Up Bar
â€¢ EZ Bar
â€¢ Preacher Bench

Nutrition

â€¢ Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

â€¢ Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles.

Remember during your workout is that progress makes perfect.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat a clean diet to attain optimal and the best gains possible.

Abs and Legs 8 exercises, 0 min

Barbell Squat	3x12 reps	rest: 90s
Barbell Lunge	3x12 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Calf Press On Leg Press	3x20 reps	rest: 60s
Barbell Standing Calf Raise	3x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x16 reps	rest: 60s
Cable Kneeling Crunch	2x16 reps	rest: 60s
Dumbbell Side Bend	2x16 reps	rest: 60s

Back 6 exercises, 0 min

Barbell Bent-Over Row	3x10 reps	rest: 90s
Barbell Deadlift	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Barbell Row	3x12 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	2x14 reps	rest: 60s
Pull-Up	2x10 reps	rest: 90s

Biceps 7 exercises, 0 min

Barbell Curl	4x12,12,10,8 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	3x12,12,10 reps	rest: 90s
Barbell Preacher Curl (Overhand)	3x12,12,10 reps	rest: 90s
Barbell Wrist Curl (Posterior)	2x14 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	2x14 reps	rest: 60s

Chest and Triceps 8 exercises, 0 min

Barbell Bench Press	4x12,12,10,8 reps	rest: 90s
Barbell Incline Bench Press	4x12,12,10,8 reps	rest: 90s
Dumbbell Incline Fly	3x12,10,8 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12,12,10 reps	rest: 90s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s

Shoulders 6 exercises, 0 min

Barbell Shoulder Press	4x10,8,8,6 reps	rest: 90s
Barbell Rear Military Press	4x10,8,8,6 reps	rest: 90s
Barbell Upright Row	4x10,8,8,8 reps	rest: 90s
Cable Rope Face Pull	3x12,12,10 reps	rest: 60s
Dumbbell Lateral Raise	3x12,12,10 reps	rest: 60s
Barbell Shrug	2x14 reps	rest: 60s