Best Apartment Bulk

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For each exercise pick a weight that you can lift for a maximum of 10 reps (15 for standing calf raises, 20 for seated calf raises). You need to complete 50 (75 for standing calf raises, 100 for seated calf raises) total reps of each exercise. You perform your first set of each exercise as normal but you only rest for 30 seconds between each set (if you can even call them proper sets). You perform as many sets as it takes until you complete your 50 total reps. Obviously you won't be able to complete 10 reps in each set but it doesn't matter, this is how it's supposed to be. Perform as many reps as you can after each 30 second rest period (try to stop 1 rep short of failure, if you'll fail to perform 6 reps you should stop after rep 5).

Chest, front/side delts, triceps 5 exercises, 0 min

Dumbbell Bench Press	15x10 reps	rest: 30s
Dumbbell Incline Bench Press	15x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	15x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	15x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	15x10 reps	rest: 30s

Upper back, rear delts, biceps 5 exercises, 0 min

Chin-Up	15x10 reps	rest: 30s
Pull-Up	15x10 reps	rest: 30s
Machine Seated Row	15x10 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	15x10 reps	rest: 30s
Dumbbell One-Arm Zottman Preacher Curl	15x10 reps	rest: 30s

Legs, lower back 6 exercises, 0 min

Dumbbell Stiff-Leg Deadlift	15x10 reps	rest: 30s
Dumbbell Squat	15x10 reps	rest: 30s
Machine Seated Leg Curl	15x10 reps	rest: 30s
Machine Leg Extension	15x10 reps	rest: 30s
Dumbbell Calf Raise	5x15 reps	rest: 30s
Dumbbell Seated Calf Raise	5x20 reps	rest: 30s

Chest, front/side delts, triceps 5 exercises, 0 min

Dumbbell Bench Press	15x10 reps	rest: 30s
Dumbbell Incline Bench Press	15x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	15x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	15x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	15x10 reps	rest: 30s

Upper back, rear delts, biceps 5 exercises, 0 min

Chin-Up	15x10 reps	rest: 30s
Pull-Up	15x10 reps	rest: 30s
Machine Seated Row	15x10 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	15x10 reps	rest: 30s
Dumbbell One-Arm Zottman Preacher Curl	15x10 reps	rest: 30s

Legs, lower back 6 exercises, 0 min

Dumbbell Stiff-Leg Deadlift	15x10 reps	rest: 30s
Dumbbell Squat	15x10 reps	rest: 30s
Machine Seated Leg Curl	15x10 reps	rest: 30s
Machine Leg Extension	15x10 reps	rest: 30s
Dumbbell Calf Raise	5x15 reps	rest: 30s
Dumbbell Seated Calf Raise	5x20 reps	rest: 30s