Jens buff plan

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

my current routine, week 2 of my 12 week plan, week one is similar, day 1 to 4 are the same but there is no second leg day. 5 day lifting with 1 day cardio. use a moderate weight, something you can lift with good form for the stated rep range.

legs and calf 7 exercises, 55 mins

Barbell Squat	5x12 reps	rest: 30s
Barbell Romanian Deadlift	4x12 reps	rest: 30s
Barbell Single-Leg Squat	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Machine Back Extension	4x12 reps	rest: 30s
Machine Calf Raise	4x12 reps	rest: 30s

back and chest 8 exercises, 1 hr 3 mins

Barbell Deadlift	4x12 reps	rest: 30s
Barbell Bent-Over Row	4x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
Cable Shoulder Extension	4x12 reps	rest: 30s
Barbell Pullover	4x12 reps	rest: 30s
Dumbbell Bench Press	4x12 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
Dumbbell Incline Fly	4x12 reps	rest: 30s

shoulder lats 7 exercises, 59 mins

Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12 reps	rest: 45s
Dumbbell Bent-Over Raise	4x12 reps	rest: 45s
Dumbbell Rear Delt Row	4x12 reps	rest: 45s
Dumbbell Bent-Over Row	4x12 reps	rest: 45s
Dumbbell One-Arm Row	4x12 reps	rest: 45s

biceps triceps 10 exercises, 1 hr 10 mins

Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Cable One-Arm Bicep Curl	4x12 reps	rest: 30s
Barbell Curl	4x12 reps	rest: 10s
Barbell Overhead Tricep Extension	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	4x12 reps	rest: 30s
Dumbbell Seated Curl	4x12 reps	rest: 30s
Dumbbell Concentration Curl	4x12 reps	rest: 30s
Bench Dip	3x12 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s

legs abs 8 exercises, 57 mins

Machine Leg Press	5x12 reps	rest: 30s
Machine Single-Leg Press	4x12 reps	rest: 10s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 30s
Machine Hip Abduction	5x12 reps	rest: 30s
Machine Hip Adduction	4x12 reps	rest: 30s
Machine Ab Crunch	4x12 reps	rest: 30s
Barbell Hip Thrust	4x12 reps	rest: 30s
Sit-Up	4x12 reps	rest: 30s