jayjones8688

Jun 28th 2018

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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

build lean muscle

chest and back 8 exercises, 1 hr 22 mins

Barbell Bench Press	5x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Fly	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Dumbbell Bent-Over Row	5x8 reps	rest: 60s
Chin-Up	5x8 reps	rest: 60s
Hanging Leg Raise	4x25 reps	rest: 60s

shoulder and arms 14 exercises, 2 hrs 25 mins

Barbell Clean and Jerk	5x8 reps	rest: 60s
Dumbbell Shoulder Press	5x8 reps	rest: 60s
Dumbbell Alternating Front Raise	5x8 reps	rest: 60s
Barbell Upright Row	5x8 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 60s
Dumbbell Incline Curl	5x8 reps	rest: 60s
Dumbbell Concentration Curl	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s

legs 8 exercises, 1 hr 22 mins

Barbell Squat	5x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

chest and back 8 exercises, 1 hr 23 mins

Barbell Bench Press	5x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Fly	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Dumbbell Bent-Over Row	5x8 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s

shoulder and arms 14 exercises, 2 hrs 22 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 60s
Barbell Push Press Behind the Neck	5x8 reps	rest: 60s
Barbell Upright Row	5x8 reps	rest: 60s
Dumbbell Alternating Front Raise	5x8 reps	rest: 60s
Dumbbell Reverse Fly	5x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 60s
Dumbbell Incline Curl	5x8 reps	rest: 60s
Dumbbell Concentration Curl	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x8 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s

legs 8 exercises, 1 hr 20 mins

Barbell Front Squat	5x8 reps	rest: 60s
Barbell Clean Deadlift	3x5 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	5x25 reps	rest: 60s

chest and back 8 exercises, 1 hr 24 mins

Barbell Bench Press	5x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Fly	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
T Bar Row	5x8 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s

shoulders and arms 14 exercises, 2 hrs 34 mins

Barbell Clean and Jerk	5x8 reps	rest: 60s
Dumbbell Shoulder Press	5x8 reps	rest: 60s
Dumbbell Alternating Front Raise	5x8 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Barbell Upright Row	5x8 reps	rest: 60s
Barbell Curl	10x8 reps	rest: 60s
Dumbbell Incline Curl	5x8 reps	rest: 60s
Dumbbell Concentration Curl	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s

legs 8 exercises, 1 hr 24 mins

Barbell Squat	5x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	5x25 reps	rest: 60s

chest and back 8 exercises, 1 hr 23 mins

Barbell Bench Press	5x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Fly	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	5x8 reps	rest: 60s
T Bar Row	5x8 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s

shoulders and arms 14 exercises, 2 hrs 25 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 60s
Barbell Push Press Behind the Neck	5x8 reps	rest: 60s
Dumbbell Alternating Front Raise	5x8 reps	rest: 60s
Dumbbell Reverse Fly	5x8 reps	rest: 60s
Barbell Upright Row	5x8 reps	rest: 60s
Barbell Curl	10x8 reps	rest: 60s
Dumbbell Incline Curl	5x8 reps	rest: 60s
Dumbbell Concentration Curl	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Decline Crunch	5x8 reps	rest: 60s

legs 8 exercises, 1 hr 22 mins

Barbell Front Squat	5x8 reps	rest: 60s
Barbell Clean Deadlift	5x8 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

chest and back 8 exercises, 1 hr 32 mins

Barbell Bench Press	7x5 reps	rest: 60s
Barbell Incline Bench Press	7x5 reps	rest: 60s
Dumbbell Fly	7x5 reps	rest: 60s
Dumbbell Pullover	7x5 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	7x5 reps	rest: 60s
T Bar Row	7x5 reps	rest: 60s

shoulder and arms 14 exercises, 2 hrs 46 mins

Dumbbell Alternating Front Raise	7x5 reps	rest: 60s
Barbell Clean and Jerk	5x5 reps	rest: 60s
Dumbbell Shoulder Press	7x5 reps	rest: 60s
Dumbbell Lateral Raise	7x5 reps	rest: 60s
Barbell Upright Row	7x5 reps	rest: 60s
Barbell Curl	10x5 reps	rest: 60s
Dumbbell Incline Curl	7x5 reps	rest: 60s
Dumbbell Concentration Curl	7x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	7x5 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	7x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	7x5 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	7x5 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	7x5 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s

legs 8 exercises, 1 hr 22 mins

Barbell Squat	5x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

chest and back 8 exercises, 1 hr 35 mins

Barbell Bench Press	7x5 reps	rest: 60s
Barbell Incline Bench Press	7x5 reps	rest: 60s
Dumbbell Fly	7x5 reps	rest: 60s
Dumbbell Pullover	7x5 reps	rest: 60s
Chin-Up	4x15 reps	rest: 60s
Dumbbell Bent-Over Row	7x5 reps	rest: 60s
T Bar Row	7x5 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s

shoulder and arms 14 exercises, 2 hrs 37 mins

Dumbbell Arnold Press	5x5 reps	rest: 60s
Barbell Push Press Behind the Neck	7x5 reps	rest: 60s
Dumbbell Alternating Front Raise	7x5 reps	rest: 60s
Dumbbell Reverse Fly	7x5 reps	rest: 60s
Barbell Upright Row	7x5 reps	rest: 60s
Barbell Curl	7x5 reps	rest: 60s
Dumbbell Incline Curl	7x5 reps	rest: 60s
Dumbbell Concentration Curl	7x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	7x5 reps	rest: 60s
Cable Shoulder Extension	7x5 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	7x5 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	7x5 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	7x5 reps	rest: 60s
Decline Crunch	7x5 reps	rest: 60s

legs 8 exercises, 1 hr 17 mins

Barbell Front Squat	5x8 reps	rest: 60s
Barbell Clean Deadlift	3x5 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

chest and back 10 exercises, 1 hr 24 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s

shoulders and arms 13 exercises, 2 hrs 11 mins

Dumbbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x12 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s

Legs 8 exercises, 1 hr 22 mins

Barbell Squat	5x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

chest back 8 exercises, 1 hr 11 mins

Barbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Hanging Leg Raise	5x25 reps	rest: 60s

shoulders and arms 14 exercises, 2 hrs 10 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 60s
Barbell Push Press Behind the Neck	4x10 reps	rest: 60s
Dumbbell Alternating Front Raise	4x10 reps	rest: 60s
Dumbbell Reverse Fly	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x10 reps	rest: 60s
Decline Crunch	5x25 reps	rest: 60s