6 weeks, 4 Day , 2 split, Muscle Endurance Program. 45 minutes per workout.

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Increase your muscle endurance! As your first building block to increase strenght and mass. Every set, try get as close to 20 reps as you can.

6 weeks, 4 days a week. A 2 split body workout. Legs+back as the 1st split. Abs, chest, shoulder as the 2nd. Lot of compounds. Focus is increasing muscle endurance. No isolated arm exercises or cardio.

WARNING: due to a high number of reps, keeping proper form is vital to prevent injury.

Tuesday
Wednesday
Friday
Saturday

1. Leg and back 1 8 exercises, 45 mins

Barbell Squat	2x20 reps	rest: 30s
Dumbbell Walking Lunge	2x20 reps	rest: 30s
Machine Seated Leg Curl	2x20 reps	rest: 30s
Machine Seated Calf Raise	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
T Bar Row	2x20 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	2x20 reps	rest: 30s
Barbell Shrug	2x20 reps	rest: 30s

2. Abs, Chest & Shoulder 1 10 exercises, 49 mins

Barbell Incline Bench Press	2x20 reps	rest: 30s
Barbell Bench Press	2x20 reps	rest: 30s
Barbell Military Press	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
	2x20 reps	rest: 30s

3. Leg and back 2 7 exercises, 41 mins

Barbell Front Squat	2x20 reps	rest: 30s
Barbell Squat	2x20 reps	rest: 30s
Barbell Deadlift	2x20 reps	rest: 30s
Bench Hip Thrust	2x20 reps	rest: 30s
Machine Seated Calf Raise	2x20 reps	rest: 30s
T Bar Row	2x20 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	2x20 reps	rest: 30s

4. Abs, Chest & Shoulder 2 10 exercises, 54 mins

Push-Up	2x20 reps	rest: 30s
Dumbbell Incline Bench Press	2x20 reps	rest: 30s
Dumbbell Bench Press	2x20 reps	rest: 30s
Barbell Military Press	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
Cable Rope Face Pull	2x20 reps	rest: 30s
Dumbbell Lateral Raise	2x20 reps	rest: 30s
Leg Raise	2x20 reps	rest: 30s
Weight Plate Russian Twist	2x20 reps	rest: 30s
	2x20 reps	rest: 30s