eliasdkarlsen

Jul 18th 2019

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6 days Push, pull, legs split

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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

Pretty though workout with progressive overload and using low to mid rep zone to get stronger and bigger. Training the whole body twice throught the 6 days.

Push 10 exercises, 1 hr 13 mins

Barbell Bench Press	5x4 reps	rest: 100s
Dumbbell Incline Bench Press	4x8 reps	rest: 75s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
	3x6 reps	rest: 0s
	3x6 reps	rest: 30s
Weighted Tricep Dip	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

Pull 9 exercises, 1 hr 14 mins

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 75s
Machine Seated Row	5x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Decline Bench Leg Raise	4x15 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s

Legs 11 exercises, 1 hr 20 mins

Barbell Squat	4x5 reps	rest: 100s
Barbell Deadlift	4x8 reps	rest: 100s
Hack Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 15s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
	4x15 reps	rest: 15s
	4x15 reps	rest: 60s
Barbell Rack Pull	4x5 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Push 10 exercises, 1 hr 13 mins

Barbell Bench Press	5x4 reps	rest: 100s
Cable Cross-Over	4x8 reps	rest: 75s
Cable Incline Fly	4x8 reps	rest: 75s
Cable One-Arm Lateral Raise	4x8 reps	rest: 30s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
	3x6 reps	rest: 0s
	3x6 reps	rest: 30s
Cable Shoulder Extension	4x8 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s

Pull 9 exercises, 1 hr 16 mins

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 75s
Barbell Bent-Over Row	5x8 reps	rest: 75s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Dumbbell Preacher Curl	4x10 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s

Legs 11 exercises, 1 hr 21 mins

Barbell Deadlift	4x5 reps	rest: 100s
Barbell Squat	4x8 reps	rest: 100s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Hack Calf Raise	2x12 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 15s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
	4x15 reps	rest: 15s
	4x15 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s