Basic - Rep Progression

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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

Four week blocks for sets with reps increasing from 4 to 20 in two rep increments.

Shoulders 11 exercises, 1 hr 48 mins

Barbell Rear Military Press	4x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Dumbbell Upright Row	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell Bent-Over Raise	4x12 reps	rest: 30s
Barbell Shrug	4x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s
Decline Crunch	4x15 reps	rest: 30s
Back Hyperextension	4x20 reps	rest: 30s
Weight Plate Rotation	4x20 reps	rest: 30s

Back 10 exercises, 1 hr 41 mins

Barbell Bent-Over Row	4x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 30s
Barbell Deadlift	4x12 reps	rest: 30s
T Bar Row	4x12 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Treadmill Running	3x8 reps	rest: 30s
Decline Crunch	4x15 reps	rest: 30s
Back Hyperextension	4x20 reps	rest: 30s
Weight Plate Rotation	4x20 reps	rest: 30s

Chest 12 exercises, 1 hr 58 mins

Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Barbell Decline Bench Press	4x12 reps	rest: 30s
Cable Cross-Over	4x12 reps	rest: 30s
Machine Assisted Dip	4x12 reps	rest: 30s
Machine Dip	4x12 reps	rest: 30s
EZ Bar Tricep Extension	4x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s
Decline Crunch	4x20 reps	rest: 30s
Back Hyperextension	4x20 reps	rest: 30s
Weight Plate Rotation	4x20 reps	rest: 30s

Legs 10 exercises, 2 hrs 0 min

Arms 12 exercises, 1 hr 59 mins

EZ Bar Curl	4x12 reps	rest: 30s
Barbell Preacher Curl	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Dumbbell Incline Curl	4x12 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 30s
EZ Bar Tricep Extension	4x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s
Decline Crunch	4x15 reps	rest: 30s
Back Hyperextension	4x20 reps	rest: 30s
Weight Plate Rotation	4x20 reps	rest: 30s