Chris' 5 Day 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

Muscle Building Workout Program

Quads, Hamstrings, Calves 6 exercises, 0 min

Chest, Front Delts, Biceps, Triceps 8 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Back, Rear Delts, Traps, Forearms, Calves 9 exercises, 0 min

Barbell Bent-Over Row (Reverse Grip)	5x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Machine Seated Calf Raise	8x8 reps	rest: 60s

Cardio & Abs 4 exercises, 0 min

Crunch	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Elliptical Training	5x8 reps • 20s	rest: 120s

Weaknesses 7 exercises, 0 min

Machine Calf Raise	10x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Dumbbell Walking Lunge	4x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Walking	1x8 reps • 900s	rest: 0s