Bench-focused 6 day split

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6 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest #1 3 exercises, 57 mins

Back #1 6 exercises, 1 hr 33 mins

Weighted Pull-Up	4x8 reps • 60s	rest: 150s
	4x8 reps • 60s	rest: 150s
Barbell Romanian Deadlift	4x8 reps • 60s	rest: 150s
Cable Lat Pulldown (Wide Grip)	6x10 reps • 60s	rest: 150s
Barbell Curl	4x8 reps • 60s	rest: 150s
Dumbbell Alternating Seated Curl	4x8 reps • 60s	rest: 150s

Shoulders 7 exercises, 1 hr 47 mins

Barbell Military Press	3x5 reps • 60s	rest: 150s
Barbell Push Press Behind the Neck	3x8 reps • 60s	rest: 150s
Dumbbell Lateral Raise	5x12 reps • 60s	rest: 150s
Cable Rope Face Pull	5x12 reps • 60s	rest: 150s
	6x3 reps • 60s	rest: 150s
	4x8 reps • 60s	rest: 150s
Cable Shoulder Extension	4x8 reps • 60s	rest: 150s

Legs 4 exercises, 1 hr 8 mins

Barbell Squat	5x5 reps • 60s	rest: 150s
Machine Leg Press	5x15 reps • 60s	rest: 150s
Machine Calf Raise	5x20 reps • 60s	rest: 150s
Barbell Bulgarian Split Squat	4x8 reps • 60s	rest: 150s

Chest #2 3 exercises, 53 mins

Back #2 5 exercises, 1 hr 18 mins

	4x8 reps • 60s	rest: 150s
	6x8 reps • 60s	rest: 150s
Cable Seated Row	4x10 reps • 60s	rest: 150s
Dumbbell Alternating Hammer Curl	4x8 reps • 60s	rest: 150s
Barbell Reverse Curl	4x10 reps • 60s	rest: 150s