Prise de masse (2 mois)

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Semaines 1-2 : 12/10/8/6/8 + 12/10/8/8
Semaines 3-4 : 10-8-6-5-6 + 10/8/6/6
Semaines 5-6 : 8/6/5/3/5 + 8/6/5/5
Semaines 7-9 : 6x6 Peaking

Lundi : Pecs + bras
Mardi : Jambes
Jeudi : Dos + bras
Vendredi : Epaules

Monday
Tuesday
Thursday
Friday

Pecs + Bras 7 exercises, 1 hr 5 mins

Barbell Bench Press	5x12,10,8,6,8 reps	rest: 120s
Dumbbell Incline Bench Press	4x12,10,8,8 reps	rest: 90s
Dumbbell Fly	4x12,10,8,8 reps	rest: 90s
Barbell Curl	4x12,10,8,8 reps	rest: 90s
Barbell Overhead Tricep Extension	4x12 reps	rest: 90s
Dumbbell Hammer Curl	4x12,10,8,8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s

Jambes 4 exercises, 37 mins

Barbell Squat	5x12,10,8,6,8 reps	rest: 120s
Machine Single-Leg Press	4x12,10,8,8 reps	rest: 120s
Machine Leg Extension	4x12,10,8,8 reps	rest: 90s
Machine Leg Curl (Prone)	4x12,10,8,8 reps	rest: 90s

Dos + Bras 7 exercises, 1 hr 8 mins

Cable Rear Pulldown (Wide Grip)	5x12,10,8,6,8 reps	rest: 120s
Barbell Bent-Over Row	4x12,10,8,8 reps	rest: 120s
Dumbbell One-Arm Row	4x12,10,8,8 reps	rest: 90s
Barbell Overhead Tricep Extension	4x12,10,8,8 reps	rest: 90s
Barbell Curl	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12,10,8,8 reps	rest: 90s
Dumbbell Hammer Curl	4x12 reps	rest: 90s

Epaules 4 exercises, 35 mins

Barbell Military Press	5x12,10,8,6,8 reps	rest: 120s
Barbell Upright Row	4x12,10,8,8 reps	rest: 90s
Dumbbell Lateral Raise	4x12,10,8,8 reps	rest: 90s
Barbell Shrug	4x12,10,8,8 reps	rest: 90s