Mike Thurston(2023 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

4-6 Week Bulk program. Amazing way to kick off year. Remember that the correct form always beats any other thing.

Push Day - Chest, Shoulders & Triceps 11 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 90s
Cable Lateral Raise	3x12 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable High Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s

Pull Day - Back & Biceps 8 exercises, 0 min

Leg Day - Quads, Hams, Glutes & Calves 6 exercises, 0 min

Rest Day - Abs & Cardio 6 exercises, 0 min

Pump King - Shoulders & Arms 7 exercises, 0 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Curl	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s