Plamen's basement routine

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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

4 days a week general bulking/strength routine tailored to a very limited set of equipment and free weights I work with in my basement.

Chest + Shoulder 7 exercises, 1 hr 0 min

Barbell Bench Press	4x10 reps	rest: 130s
Barbell Incline Bench Press	3x10 reps	rest: 130s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s

Back + Lower Arm 7 exercises, 54 mins

Barbell Deadlift	4x10 reps	rest: 130s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s

Legs + Abs 7 exercises, 57 mins

Barbell Squat	4x10 reps	rest: 130s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Seated Calf Raise	3x10 reps	rest: 60s
Barbell Seated Twist	3x15 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Decline Bench Weighted Twist	3x15 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s

Biceps + Triceps 7 exercises, 49 mins

Barbell Curl	3x12,10,10 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s