T-Nation: The Best Damn Workout Plan for Natural Lifters, Part 2

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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

https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2

Push 1 4 exercises, 29 mins

Barbell Front Squat	3x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s

Pull 1 4 exercises, 30 mins

Barbell Romanian Deadlift	3x6 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x12 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s

Push 2 4 exercises, 28 mins

Barbell Military Press	3x6 reps	rest: 60s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Machine Bench Press	4x12 reps	rest: 60s

Pull 2 4 exercises, 28 mins

Push 3 4 exercises, 31 mins

Barbell Bench Press	3x6 reps	rest: 60s
Dumbbell Front Incline Raise	3x10 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Pull 3 4 exercises, 31 mins

Barbell Bent-Over Row	3x6 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s