Push, Pull, Legs

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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

Push, Pull, Legs, Push, Pull, Legs, Rest

Push day #1 8 exercises, 51 mins

Push-Up	1x10 reps	rest: 30s
Smith Machine Bench Press	4x10 reps	rest: 30s
Machine Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 30s
Push-Up (Close Hand)	4x8 reps	rest: 45s

Pull day #1 10 exercises, 55 mins

Cable One-Arm Lat Pulldown	1x8 reps	rest: 45s
Pull-Up	4x10 reps	rest: 30s
Cable Elevated Row	4x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	2x8 reps	rest: 45s
Cable Rope Face Pull	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10 reps	rest: 45s
EZ Bar Curl	4x10 reps	rest: 30s
Dumbbell Incline Curl	4x8 reps	rest: 45s

Leg day #1 6 exercises, 1 hr 20 mins

Push day #2 7 exercises, 50 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Smith Machine Bench Press (Close Grip)	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 45s
Push-Up (Close Hand)	4x8 reps	rest: 45s

Pull day #2 9 exercises, 47 mins

Cable One-Arm Lat Pulldown	1x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Cable Seated Row	4x8 reps	rest: 45s
Leverage Machine High Row	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 45s
EZ Bar Curl	4x8 reps	rest: 45s
Dumbbell Incline Curl	4x8 reps	rest: 45s

Leg day #2 6 exercises, 1 hr 20 mins