I'll Make a Bodybuilder Out of You

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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

Following this fitness regimen would help you burn fat steadily without putting too much pressure on your body. The day split is aimed at helping you gain muscle.

Monday
Tuesday
Wednesday
Thursday
Friday

PEITO/OMBRO 8 exercises, 1 hr 4 mins

Barbell Incline Bench Press	5x15,12,12,8,8 reps	rest: 45s
Leverage Incline Chest Press	4x8 reps	rest: 45s
Machine Fly	4x8 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell Fly	4x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10,10,4 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10,10,4 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 45s

PERNA/BICEP 9 exercises, 1 hr 11 mins

Machine Leg Extension	4x15,12,10,10 reps	rest: 45s
Machine Leg Extension	2x8 reps	rest: 45s
Machine Leg Press	6x15,12,12,10,10,6 reps	rest: 45s
Barbell Squat	4x10 reps	rest: 45s
Machine Leg Curl (Prone)	4x15,12,10,10 reps	rest: 45s
Machine Leg Curl (Prone)	2x8 reps	rest: 45s
Dumbbell Deadlift	2x15 reps	rest: 45s
Preacher Curl Machine	4x15,12,10,10 reps	rest: 45s
Cable Rope Hammer Curl	4x12 reps	rest: 45s

DORSAL/TRICEP/GÊMEO 8 exercises, 1 hr 1 min

Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x6 reps	rest: 45s
Cable Shoulder Extension	4x12 reps	rest: 45s
Cable Rope Seated Row	2x15 reps	rest: 45s
Machine Reverse Fly	3x10 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 45s
Calf Press On Leg Press	6x20 reps	rest: 15s

PEITO/PERNA SUPERIOR 7 exercises, 1 hr 6 mins

Barbell Incline Bench Press	5x12,10,10,8,8 reps	rest: 45s
Dumbbell Incline Bench Press	5x10 reps	rest: 45s
Dumbbell Incline Fly	5x12 reps	rest: 45s
Machine Fly	5x8 reps	rest: 45s
Machine Dip	3x25 reps	rest: 45s
Machine Hip Adduction	4x15 reps	rest: 45s
Machine Hip Abduction	4x15 reps	rest: 45s

OMBRO/TRAPÉZIO/GÊMEO 5 exercises, 49 mins

Dumbbell Seated Arnold Press	4x15,12,10,10 reps	rest: 45s
Dumbbell Lateral Raise	4x15,12,10,10 reps	rest: 45s
Machine Shoulder Press	4x15,12,10,10 reps	rest: 45s
Dumbbell Shoulder Shrug	4x15,12,10,10 reps	rest: 45s
Machine Seated Calf Raise	6x15 reps	rest: 45s