bulking 5 days

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 7 exercises, 53 mins

Barbell Bench Press	3x8 reps	rest: 90s
Weighted Pull-Up	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Seated Curl	4x8 reps	rest: 30s

Workout 2 7 exercises, 54 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Dumbbell Lunge	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x12 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s

Workout 3 7 exercises, 54 mins

Barbell Incline Bench Press	3x5 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x12 reps	rest: 60s

Workout 4 7 exercises, 55 mins

Barbell Front Squat	3x8 reps	rest: 60s
Barbell Sumo Deadlift	3x8 reps	rest: 90s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s

Workout 5 7 exercises, 54 mins

Barbell Military Press	3x8 reps	rest: 90s
Weighted Pull-Up	3x8 reps	rest: 98s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s