MB-New Wave 1-4 Day Split

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Two heavy days followed by two hypertrophy days surrounded by cardio/yoga days.

MB-New Wave 1-4 Day Split-Upper Heavy 11 exercises, 54 mins

Elliptical Training	1x0 reps	rest: 10s
Barbell Bench Press	5x5 reps	rest: 0s
Dumbbell Bent-Over Row	5x5 reps	rest: 0s
Dumbbell Upright Row	5x5 reps	rest: 30s
Barbell Military Press	5x5 reps	rest: 0s
Cable Rope Overhead Tricep Extension	5x5 reps	rest: 0s
Cable Reverse Curl	5x5 reps	rest: 30s
Barbell Incline Bench Press	4x5 reps	rest: 0s
Dumbbell Incline Hammer Curl	4x5 reps	rest: 30s
Cable Seated Row	4x5 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x5 reps	rest: 30s

MB-New Wave 1-4 Day Split-Lower Heavy 12 exercises, 1 hr 0 min

MB-New Wave 1-4 Day Split-Cardio and Yoga 2 exercises, 1 hr 3 mins

	Elliptical Training	1x0 reps	rest: 30s
	Yoga	1x0 reps	rest: 30s

MB-New Wave 1-4 Day Split-Upper Hypertrophy 12 exercises, 1 hr 7 mins

Elliptical Training	1x0 reps	rest: 10s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Leverage Shoulder Press	3x10 reps	rest: 0s
Leverage Incline Chest Press	3x10 reps	rest: 45s
T Bar Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Back Hyperextension	3x20 reps	rest: 45s
Preacher Curl Machine	3x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 45s

MB-New Wave 1-4 Day Split-Lower Hypertrophy 10 exercises, 53 mins

Hanging Leg Raise	2x10 reps	rest: 0s
Hanging Knee Raise (Rotational)	2x10 reps	rest: 0s
Bench Leg Raise (Supine)	2x10 reps	rest: 0s
Sit-Up	2x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 0s
Dumbbell Squat	4x10 reps	rest: 45s
Hack Squat	4x10 reps	rest: 45s
Machine Leg Curl (Prone)	4x10 reps	rest: 0s
Machine Leg Extension	4x10 reps	rest: 45s
Cable Judo Flip	4x10 reps	rest: 45s