Gym split (Men’s lean bulk)

Gym split (Men’s lean bulk)
Day1 Back/Bi
Day2 Chest/Tri
Day3 Legs/Abs
Day4 Shoulder/Traps
Day5 Bi/Tri forearm 
Day6 active rest day
Day7 active rest day
You can alternate your active rest days

Day1 Back/Bi.
Pull ups or dbell pull over
3 sets 8-12 reps 1 minute rest between sets
Lat pull down or hammer strength pulldown
3 sets 8-12 reps 1 minutes rest btw sets
Deadlift
5 sets 5 reps 1-3 minutes rest
Barbell row or Tbar row
4 sets 8-12 reps 1 minute rest
Wide grip cable row or single arm dbell row
4sets 8-12 reps 1 minute rest
Ez bar barbell curl or ex bar cable curl 
4 seats of 8-12 reps 30 second rest
Dbell hammer curl or reverse grip barbell
4 seats of 8-12 reps 30 second rest
Single arm dbell wrist curl
4sets 20-25 reps 30 second rest

Day2 Chest/Tri
Push ups
4sets 20-25 reps 1 minute rest
Flat barbell bench press
5sets 5reps 1-3 minute rest
Barbell or dbell incline press
4sets 8-12reps 1 minute rest
Smith machine or hammer strength decline bench
4sets 8-12 reps 1 minute rest
Cable cross over or pec deck
4sets 12-15reps 30 second rest
Dbell or rope overhead extension
4sets 12-15 30 second rest
Vgrip or rope pressdown
4sets 8-12reps 30sec rest

Day3 Leg/abs
Bulgarian split or stationary lunges
3sets 12-15 sets 1 minute rest
Squat or hack squat
5sets 8-10 reps 2 minutes rest
Leg press or power machine
4sets 8-12reps 1min rest
Stiff leg deadlift or leg extension
4sets 12-15reps 1min rest
Lying or seated leg curl
4sets 12-15reps 30sec rest
Seated or standing calf raise
5sets 12-15reps 30sec rest
Hanging leg raise, hanging knee, incline sit up or ab wheel
100 total reps 

Day4 shoulder/traps
Cable or barbell upright row
3sets of 12-15 reps
30 second rest bwt sets
Barbell or Dbell shrug
5sets of l 12-15 reps with 1 minute rest
Reverse cable crossover or reverse pec deck
4sets of 12-15 30 seconds rest
Seated dbell military press or standing barbell push press or shoulder press
5sets of 8-12 reps 1-2 minutes rest
Dbell or cable lateral raise
4sets of 12-15 controlled reps 30seconds res
Dbell or barbell front raise
4sets of 12-15reps 30 seconds rest

Day5
Bi/Tri/fForearm
Seated or standing alternating dbell curl
4sets of 8-12 reps (per arm) 1 minute rest
Dbell or cable preacher curl
4sets of 8-12 (per arm)with 30second rest
Concentration curl or cable “front double biceps curl”
4sets of 8-12reps 30 seconds rest
Dip or dip machine
4sets of 8-12 reps 1minute rest
Skull crushers or seated overhead extension
4sets of 8-12 reps 1minute rest
Dbell or cable kickback
4sets of 12-15 reps 30 seconds rest
Single arm dbell wrist curl
4sets of 20-25 reps 30 second rest

KEEP TRACK OF THE WEIGHT YOU ARE LIFTIG AND ADD UP EVERYWEEK, LEARN TO KNOW YOUR BODY. THE BODY FEED THE MIND.