bulking phase

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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 my bulking phase , focus on 8-10 rep ranges and lots of drop sets and rest pause sets to really break down those fibres , eat big and get quality sleep, supplementing with a regular 2:1 carb/protein mass gainer will help keep those muscles repairing

chest back 6 exercises, 1 hr 5 mins

Dumbbell Bench Press	8x10 reps	rest: 60s
Machine Lat Pulldown	8x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s

shoulder Bicep tricep 7 exercises, 1 hr 6 mins

Dumbbell Seated Shoulder Press	8x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Front Raise	3x10 reps	rest: 60s
Dip	5x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s

legs 4 exercises, 34 mins

Barbell Squat	8x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Single-Leg Curl	2x8 reps	rest: 60s
Machine Single-Leg Extension	2x8 reps	rest: 60s

chest Tricep 6 exercises, 1 hr 0 min

Dumbbell Incline Bench Press	8x10 reps	rest: 60s
Leverage Chest Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s

back bicep 5 exercises, 52 mins

Barbell Deadlift	8x6 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s