Mandytyson

Mar 14th 2023

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4day plan getting stronger in 3 months

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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

This is a 4 day Plan with a lot of choices. Getting stronger in 3 months is guaranteed if you train 4 times a week with at least 6 exercises every time.

Thursday
Friday
Monday
Wednesday

quads/hamstring /glutes/calves 16 exercises, 2 hrs 37 mins

Rowing	1x0 reps	rest: 60s
Barbell Hip Thrust	3x8 reps • 60s	rest: 60s
Barbell Deep Squat	3x8 reps • 60s	rest: 60s
Barbell Squat	3x8 reps • 60s	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Step-Up	3x8 reps • 60s	rest: 60s
Smith Machine Split Squat	3x8 reps • 60s	rest: 60s
Smith Machine Squat	3x8 reps • 60s	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s

chest/triceps 12 exercises, 2 hrs 12 mins

Rowing	1x0 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Cable Side Lateral Raise	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps • 60s	rest: 60s
Cable Cross-Over	3x8 reps • 60s	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s

back/bicep/buik 13 exercises, 2 hrs 17 mins

Rowing	1x0 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Pull-Up	3x8 reps • 60s	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps • 60s	rest: 60s
Barbell Squat to Upright Row	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Shoulders, nek, and Forearms 13 exercises, 2 hrs 16 mins

Rowing	1x0 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps • 60s	rest: 60s
Cable Standing Reverse Curl	3x8 reps • 60s	rest: 60s
Kettlebell Hang Clean	3x8 reps • 60s	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Reverse Curl	3x8 reps • 60s	rest: 60s
Dumbbell Arnold Press	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Barbell Bench Press	3x8 reps • 60s	rest: 60s
Barbell Military Press	3x8 reps • 60s	rest: 60s
Barbell Push Press	3x8 reps • 60s	rest: 60s