Matt’s 4 Day Plan

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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

Go heavy on the 5x5 after a good warm up. Finish strong on the 3x10. I usually will take the last set on the 3x10 to absolute failure.

Chest and biceps 7 exercises, 0 min

Barbell Bench Press	5x5 reps	rest: 60s
Leverage Incline Chest Press	5x5 reps	rest: 60s
Leverage Decline Chest Press	5x5 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Shoulders and traps 6 exercises, 0 min

Smith Machine Shoulder Press	5x5 reps	rest: 60s
Barbell Front Raise	5x5 reps	rest: 60s
Dumbbell Rear Deltoid Row	5x5 reps	rest: 60s
Leverage Machine Shrug	5x5 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s

Back and tris 7 exercises, 0 min

Barbell Bent-Over Row	5x5 reps	rest: 60s
Leverage Machine Iso Row	5x5 reps	rest: 60s
Leverage Machine High Row	5x5 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
EZ Bar French Press	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

Legs 6 exercises, 0 min