Workout Splits

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Perfect routine for anyone to start putting on more size and maintaining a consistent healthy workout routine!

(Chest & Back) 12 exercises, 0 min

Dumbbell One-Arm Incline Chest Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	5x8 reps	rest: 40s
Smith Machine Bench Press	5x8 reps	rest: 40s
Machine Fly	5x8 reps	rest: 40s
Machine Reverse Fly	5x8 reps	rest: 40s
Leverage Incline Chest Press	5x8 reps	rest: 40s
Leverage Decline Chest Press	5x8 reps	rest: 40s
Machine Bench Press	5x8 reps	rest: 40s
Cable Seated Row	5x8 reps	rest: 40s
Machine Seated Row	5x8 reps	rest: 40s
Machine Vertical Row (Reverse Grip)	5x8 reps	rest: 40s
Barbell Bent-Over Row	5x8 reps	rest: 40s

(SHARMS) 14 exercises, 0 min

Smith Machine Shoulder Press	5x10 reps	rest: 30s
Smith Machine Shrug	5x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 30s
Dumbbell Lateral Raise	5x10 reps	rest: 30s
Dumbbell Front Raise	5x10 reps	rest: 30s
Dumbbell Shoulder Shrug	5x15 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 30s
Preacher Curl Machine	5x10 reps • 3s	rest: 30s
Dumbbell Hammer Curl	5x8 reps	rest: 30s
Dumbbell Bicep Curl	5x8 reps	rest: 30s
Dumbbell Tricep Kickback	3x8 reps	rest: 30s

REST DAY 0 exercises, 0 min

(Back & Chest) 10 exercises, 0 min

Smith Machine Bench Press	5x10 reps	rest: 40s
Smith Machine Incline Bench Press	5x10 reps	rest: 40s
Machine Bench Press	5x10 reps	rest: 40s
Machine Fly	5x10 reps	rest: 40s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	5x10 reps	rest: 40s
Leverage Machine High Row	5x10 reps	rest: 40s
Barbell Bent-Over Row	5x10 reps	rest: 40s

(SHARMS) 14 exercises, 0 min

Dumbbell Seated Shoulder Press	5x10 reps	rest: 40s
Dumbbell Lateral Raise	5x10 reps	rest: 40s
Dumbbell One-Arm Front Raise	5x10 reps	rest: 40s
Dumbbell Shoulder Shrug	5x10 reps	rest: 40s
Smith Machine Shrug	5x10 reps	rest: 40s
Smith Machine Shoulder Press	5x10 reps	rest: 40s
Machine Reverse Fly	5x10 reps	rest: 40s
Machine Shoulder Press	4x8 reps	rest: 60s
Cable Shoulder Extension	5x10 reps	rest: 40s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 40s
Dumbbell Tricep Kickback	5x10 reps	rest: 40s
Preacher Curl Machine	5x10 reps	rest: 40s
Dumbbell Hammer Curl	5x10 reps	rest: 40s
Dumbbell Bicep Curl	5x10 reps	rest: 40s

(Leg Day 2) 7 exercises, 0 min