Push/Pull/Legs

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

PPL

Back/Bi 8 exercises, 0 min

	3x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Bicep Curl	2x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 60s
Barbell Preacher Curl	2x12 reps	rest: 60s
Barbell Curl (Close Grip)	2x12 reps	rest: 60s

Chest (Barbell) 4 exercises, 0 min

Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
	2x10 reps	rest: 60s

Chest (Dumbbell) 4 exercises, 0 min

Smith Machine Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Incline Fly	2x10 reps	rest: 60s

Legs (Ham) 5 exercises, 0 min

Legs (Quad) 5 exercises, 0 min

Smith Machine Squat	5x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	4x10 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Standing Calf Raise	4x12 reps	rest: 60s

Shoulders/Tri 8 exercises, 0 min

Smith Machine Shoulder Press	5x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Front Raise	3x10 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	4x12 reps	rest: 60s