Push/ Pull/ Legs Split

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push: Chest Triceps 13 exercises, 1 hr 35 mins

Push-Up	5x10 reps	rest: 15s
Weighted Crunch	5x20 reps	rest: 30s
Barbell Bench Press	4x15 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 15s
Dumbbell Fly	3x12 reps	rest: 15s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
Cable Lower Chest Raise	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	10x10 reps	rest: 35s

Pull: Back and Biceps 12 exercises, 1 hr 20 mins

Push-Up	5x10 reps	rest: 30s
Weighted Crunch	5x20 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
EZ Bar Curl	5x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Barbell Good Morning	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
T Bar Row	3x15 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Cable Seated Row	3x20 reps	rest: 30s

Shoulders & Legs 12 exercises, 1 hr 10 mins

Push-Up	5x14 reps	rest: 30s
Weighted Crunch	5x10 reps	rest: 30s
Barbell Military Press	5x10 reps	rest: 30s
Weight Plate Front Raise	2x25 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Barbell Squat	3x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Dumbbell Seated Arnold Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s

Push: Chest Triceps 12 exercises, 1 hr 39 mins

Push-Up	5x10 reps	rest: 15s
Weighted Crunch	5x20 reps	rest: 30s
Barbell Bench Press	10x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 15s
Dumbbell Fly	3x12 reps	rest: 15s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
Cable Lower Chest Raise	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	10x8 reps	rest: 60s

Pull: Back and Biceps 14 exercises, 1 hr 29 mins

Push-Up	5x10 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Weighted Crunch	4x8 reps	rest: 60s
EZ Bar Curl	5x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Barbell Good Morning	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
T Bar Row	3x15 reps	rest: 30s
Cable Seated Row	3x20 reps	rest: 30s
Barbell Bench Press	2x8 reps	rest: 30s
Barbell Deep Squat	2x8 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s

Shoulders & Legs 12 exercises, 1 hr 7 mins

Push-Up	5x14 reps	rest: 30s
Weighted Crunch	3x10 reps	rest: 30s
Barbell Military Press	5x10 reps	rest: 30s
Weight Plate Front Raise	2x25 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Barbell Squat	3x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Dumbbell Seated Arnold Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s