Barbell Only

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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

Designed to bulk up !

Circuit #1 9 exercises, 55 mins

Jump Rope	1x1 reps	rest: 0s
Barbell Clean and Jerk	3x8 reps	rest: 15s
Push-Up	3x20 reps	rest: 15s
Dumbbell Bicep Curl	3x12 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 15s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 15s
Bench Oblique Crunch	3x12 reps	rest: 90s
Dumbbell Decline Fly	3x12 reps	rest: 15s
Barbell Curl	3x12 reps	rest: 60s

Full Body 6 exercises, 28 mins

Lower Body 8 exercises, 1 hr 3 mins

Jump Rope	1x1 reps	rest: 10s
Barbell Front Squat	3x12 reps	rest: 15s
Barbell Hack Squat	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 15s
Barbell Standing Calf Raise	3x30 reps	rest: 15s
Barbell Step-Up	3x20 reps	rest: 60s
Decline Bench Leg Raise	2x20 reps	rest: 30s
Decline Bench Rotational Sit-Up	2x20 reps	rest: 30s

Upper Body 10 exercises, 59 mins

Upper Body Pull 12 exercises, 1 hr 9 mins

Jump Rope	1x1 reps	rest: 5s
Barbell Deadlift	3x12 reps	rest: 15s
Barbell Bent-Over Row	3x12 reps	rest: 15s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
	3x12 reps	rest: 15s
Barbell Shrug	3x12 reps	rest: 15s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 15s
Barbell Reverse Curl	3x12 reps	rest: 30s
Wrist Roller	3x8 reps	rest: 60s
Decline Crunch	2x20 reps	rest: 30s
Hanging Leg Raise	2x20 reps	rest: 30s