5-Day Split Volume

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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

Chest and Abs 8 exercises, 1 hr 8 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Cable Cross-Over	4x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 90s
Decline Crunch	3x10 reps	rest: 60s
Plank	1x10 reps	rest: 90s

Quads, Innr. Thighs, Glutes 6 exercises, 1 hr 3 mins

Shoulder and Triceps 10 exercises, 1 hr 14 mins

Barbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Weight Plate Front Raise	3x10 reps	rest: 90s
Cable Lateral Raise	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s

Hamstrings and Lower Back 5 exercises, 51 mins

Back and Biceps 7 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Machine Seated Row	4x10 reps	rest: 90s
T Bar Row	4x10 reps	rest: 90s
Barbell Pullover	3x10 reps	rest: 90s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 90s