caleb.kilbride

Sep 19th 2022

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Push/pull split

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Back and bicep 12 exercises, 0 min

Cable Front Lat Pulldown (Close Grip)	4x6 reps	rest: 60s
Barbell Curl	4x6 reps	rest: 60s
Machine Seated Row	4x6 reps	rest: 60s
Barbell Preacher Curl	4x6 reps	rest: 60s
Cable Seated Row	4x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x6 reps	rest: 60s
T Bar Row	4x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x6 reps	rest: 60s
Dumbbell One-Arm Row	4x6 reps	rest: 60s
Dumbbell Concentration Curl	4x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 60s
Dumbbell Incline Curl	4x6 reps	rest: 60s

Chest and tricep 11 exercises, 0 min

Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Cable Shoulder Extension	4x6 reps	rest: 60s
Barbell Bench Press	4x6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x6 reps	rest: 60s
Cable Cross-Over	4x6 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x6 reps	rest: 60s
Dip	4x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 60s
Machine Fly	4x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x6 reps	rest: 60s
Leverage Incline Chest Press	4x6 reps	rest: 60s

Legs 12 exercises, 0 min

Barbell Squat	4x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Cable Lateral Raise	4x8 reps	rest: 60s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 60s
Barbell Front Raise	4x10 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s

Arms 10 exercises, 0 min

Barbell Curl	3x10 reps	rest: 60s
Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Seated Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s

Arms#2 11 exercises, 0 min

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	4x40 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s