My 4 day split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2.) For Pull-Ups, if you feel like increasing your intensity for this workout, you can perform Weighted Pull-Ups. This will help build strength in the lat muscles and force more out of you to perform the reps necessary.

Day 3
Day 1
Day 2
Day 4

Chest 6 exercises, 36 mins

Barbell Bench Press	4x12.10.8.6 reps	rest: 60s
Barbell Incline Bench Press	4x12.10.8.6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12.10.8.6 reps	rest: 60s
Barbell Decline Bench Press	4x12.10.8.6 reps	rest: 60s
Dumbbell Decline Bench Press	4x12.10.8.6 reps	rest: 60s
Dip	3x12 reps	rest: 60s

Legs 5 exercises, 38 mins

Barbell Squat	3x12.10.6 reps	rest: 120s
Machine Leg Press	3x12.10.6 reps	rest: 120s
Hack Squat	3x12.10.6 reps	rest: 120s
Dumbbell Lunge	3x12.10.6 reps	rest: 120s
Machine Seated Calf Raise	3x12.10.6 reps	rest: 120s

BACK 7 exercises, 54 mins

Barbell Deadlift	4x12.12.10.10 reps	rest: 90s
Cable Seated Row	4x12.12.10.10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12.12.10.10 reps	rest: 90s
Barbell Incline Bench Pull	4x12.12.10.10 reps	rest: 90s
T Bar Row	4x12.12.10.10 reps	rest: 90s
Dumbbell One-Arm Row	4x12.12.10.10 reps	rest: 90s
Pull-Up	4x12.12.10.10 reps	rest: 90s

Shoulders 5 exercises, 23 mins

Dumbbell Shoulder Shrug	3x12.10.8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12.10.8 reps	rest: 60s
Dumbbell Lateral Raise	3x12.10.8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12.10.8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12.10.8 reps	rest: 60s