HV 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

High volume training split focused on exhausting the muscle fibers to stimulate growth.

Push 8 exercises, 42 mins

Dumbbell Incline Bench Press	5x8 reps	rest: 0s
Dumbbell Bench Press	3x10 reps	rest: 0s
Leverage Incline Chest Press	3x10 reps	rest: 0s
Dumbbell Incline Fly	4x8 reps	rest: 0s
Machine Fly	3x8 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Weighted Tricep Dip	4x5 reps	rest: 60s

Legs 7 exercises, 58 mins

Barbell Deep Squat	5x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s
Machine Single-Leg Curl	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s

Pull 9 exercises, 1 hr 8 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Pull-Up	5x5 reps	rest: 60s
Dumbbell One-Arm Seated Curl	4x6 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Shoulders 11 exercises, 1 hr 20 mins

Machine Fly	2x20 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Front Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s