6 Day Plan

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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

Target pairs of muscle groups. aim for 5 x 5 sets with 80% 1rpm of major lifts on targeting muscle groups aim for 8 to 12 failure.

Abs, Arms and Shoulders 9 exercises, 1 hr 7 mins

Sit-Up	3x20 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Bicep Curl	5x5 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

Back and Chest 7 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 75s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s

Chest and Back 7 exercises, 1 hr 7 mins

Barbell Bench Press	5x10 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s

Legs 6 exercises, 57 mins

legs 6 exercises, 58 mins

Shoulders and Arms 9 exercises, 1 hr 13 mins

Barbell Shoulder Press	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s