Bic Boi

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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

Chest and Tricep 12 exercises, 43 mins

Barbell Bench Press	3x8 reps	rest: 1s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 1s
Cable Cross-Over	3x8 reps	rest: 1s
Dumbbell Incline Bench Press	4x8 reps	rest: 1s
Cable Lower Chest Raise	3x8 reps	rest: 1s
Weighted Tricep Dip	3x8 reps	rest: 1s
Cable Cross-Over	3x8 reps	rest: 1s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 1s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 1s
Cable Rope Face Pull	4x8 reps	rest: 1s
Hanging Leg Raise	4x8 reps	rest: 1s
Weight Plate Russian Twist	3x10 reps	rest: 1s

Legs and Shoulders 13 exercises, 54 mins

Barbell Squat	3x8 reps	rest: 30s
Barbell Military Press	3x8 reps	rest: 30s
	4x8 reps	rest: 1s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Calf Press On Leg Press	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
	3x8 reps	rest: 1s
Cable Rope Face Pull	3x8 reps	rest: 30s
Hanging Leg Raise	3x8 reps	rest: 1s
Weight Plate Russian Twist	3x8 reps	rest: 1s
Barbell Hip Thrust	3x8 reps	rest: 1s

Back and Biceps 14 exercises, 47 mins

Barbell Deadlift	3x8 reps	rest: 1s
T Bar Row	3x8 reps	rest: 1s
Chin-Up	3x8 reps	rest: 1s
Barbell Preacher Curl	3x8 reps	rest: 1s
	3x8 reps	rest: 1s
Dumbbell Incline Curl	3x8 reps	rest: 1s
Barbell Bent-Over Row	3x8 reps	rest: 1s
	3x8 reps	rest: 1s
	4x8 reps	rest: 1s
Cable Rope Face Pull	3x8 reps	rest: 1s
Hanging Leg Raise	3x8 reps	rest: 1s
Weight Plate Russian Twist	3x8 reps	rest: 1s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 1s
Cable Seated Row	3x8 reps	rest: 1s

Upper Body 12 exercises, 43 mins

Barbell Bench Press	3x8 reps	rest: 1s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 1s
Barbell Rack Pull	3x8 reps	rest: 1s
Dumbbell Seated Arnold Press	3x8 reps	rest: 1s
Barbell Preacher Curl	3x8 reps	rest: 1s
Dumbbell Incline Bench Press	3x8 reps	rest: 1s
Barbell Pullover	3x8 reps	rest: 1s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 1s
	3x8 reps	rest: 1s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 1s
Cable One-Arm Bicep Curl	3x8 reps	rest: 1s
Cable Rope Face Pull	3x8 reps	rest: 1s