Gain Train Part I

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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

For weeks 1-4.

Chest & Shoulders 6 exercises, 57 mins

Barbell Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s
	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 90s

Back 5 exercises, 45 mins

Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bent-Over Row	3x5 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	2x5 reps	rest: 90s
Machine Lat Pulldown	5x5 reps	rest: 90s
Dumbbell Shoulder Shrug	5x5 reps	rest: 90s

Arms 7 exercises, 1 hr 2 mins

Barbell Bench Press (Close Grip)	5x5 reps	rest: 90s
Barbell Curl (Close Grip)	3x5 reps	rest: 90s
Barbell Curl	2x5 reps	rest: 90s
Dumbbell Seated Tricep Press	5x5 reps	rest: 90s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 90s
Cable Tricep Kickback	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s