Muscle gains (by Mitchell470)

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RATING: 80 (FROM 7 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

4 day split
This is high volume routine for advanced lifters

Monday - Chest & Triceps
Tuesday - Legs
Wednesday - REST
Thursday - Shoulders & Traps
Friday- Back & Biceps
Saturday - REST
Sunday - REST

Monday
Tuesday
Thursday
Friday

Chest and Triceps 10 exercises, 1 hr 18 mins

	3x20 reps	rest: 45s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s
Barbell Decline Bench Press	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Leg day 12 exercises, 1 hr 57 mins

Walking	1x1 reps	rest: 12s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Front Squat	4x15 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Single-Leg Press	3x15 reps	rest: 60s
Cable Standing Leg Curl	4x15 reps	rest: 45s
Barbell Squat	4x15 reps	rest: 60s
Dumbbell Calf Raise	4x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 45s

Shoulder day 12 exercises, 1 hr 31 mins

Barbell Military Press	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
	4x12 reps	rest: 3s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
	4x12 reps	rest: 3s
Cable Rope Deltoid Row	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 60s

Back and Biceps day 13 exercises, 1 hr 47 mins

Pull-Up	5x12 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Machine Seated Row	3x12 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
EZ Bar Close Grip Curl	2x6 reps	rest: 60s