Full Body 4 day Gains

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For optimum muscle growth aim to lift weights at around 70 to 85% of your 1RM for each exercise and perform each set to failure or close to it. As you progress through the program, try to increase the weight or reps each week, whilst maintaining good form and technique. *Chin ups and pull ups = AMRAP, bodyweight (As many reps as possible) Remember to also maintain a healthy diet and adequate rest between workouts to avoid injury and support muscle growth.

Day 1
Day 2
Day 3
Day 4

Upper Body 6 exercises, 50 mins

Barbell Bench Press	4x6 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Barbell Military Press	3x10 reps	rest: 90s
Pull-Up	3x12 reps	rest: 90s
Barbell Curl	2x12 reps	rest: 90s
Cable Shoulder Extension	2x12 reps	rest: 90s

Lower Body 6 exercises, 52 mins

Barbell Squat	4x6 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Calf Press On Leg Press	2x15 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 90s

Full Body 7 exercises, 1 hr 2 mins

Barbell Clean and Jerk	4x6 reps	rest: 90s
Pull-Up	4x12 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 90s
Dumbbell Lateral Raise	2x15 reps	rest: 90s
Decline Crunch	3x12 reps	rest: 90s
Barbell Reverse Curl	2x10 reps	rest: 90s

Upper Body 2 6 exercises, 51 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Cable Seated Row	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Chin-Up	3x12 reps	rest: 90s
Dumbbell Hammer Curl	2x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	2x12 reps	rest: 90s