UQAM Mon2Fri

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Monday
Tuesday
Wednesday
Thursday
Friday

Back day 8 exercises, 47 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 30s
Side Plank	3x8 reps	rest: 30s
Cable Oblique Crunch	3x8 reps	rest: 60s

Chest & Abs 11 exercises, 56 mins

Machine Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 15s
Cable Wood Chop	3x10 reps	rest: 15s
Dumbbell Wood Chop	3x10 reps	rest: 15s
V-Up	3x7 reps	rest: 15s
Air Bike	3x20 reps	rest: 15s
Alternating Heel Touch	3x20 reps	rest: 15s
Barbell Ab Rollout	3x10 reps	rest: 15s
Cable Rope Face Pull	3x10 reps	rest: 15s

Legs day 9 exercises, 40 mins

Barbell Squat	3x10 reps	rest: 15s
Machine Leg Press	3x10 reps	rest: 15s
Machine Leg Curl (Prone)	3x10 reps	rest: 15s
Machine Seated Calf Raise	3x10 reps	rest: 15s
Plank	3x10 reps	rest: 15s
Side Plank	3x10 reps	rest: 15s
Weight Plate Neck Extension (Prone)	3x10 reps	rest: 15s
Weight Plate Neck Flexion (Supine)	3x10 reps	rest: 15s
Cable Rope Face Pull	3x10 reps	rest: 15s

Shoulders & Abs 10 exercises, 47 mins

Barbell Military Press	3x10 reps	rest: 15s
Dumbbell Lateral Raise	3x10 reps	rest: 15s
Barbell Shrug	3x10 reps	rest: 15s
Cable Wood Chop	3x10 reps	rest: 15s
Dumbbell Wood Chop	3x10 reps	rest: 15s
V-Up	3x7 reps	rest: 15s
Air Bike	3x20 reps	rest: 15s
Alternating Heel Touch	3x20 reps	rest: 15s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 15s
Cable Rope Face Pull	3x10 reps	rest: 15s

Arms day 9 exercises, 40 mins

EZ Bar Curl	3x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 15s
Cable Shoulder Extension	3x10 reps	rest: 15s
Dip	3x10 reps	rest: 15s
Cable Reverse Curl	3x10 reps	rest: 15s
Wrist Roller	3x10 reps	rest: 15s
Plank	3x10 reps	rest: 15s
Side Plank	3x10 reps	rest: 15s
Cable Rope Face Pull	3x10 reps	rest: 15s