3 Month Bulk Up

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Increase overall size and strength

Shoulders and Forearms 6 exercises, 42 mins

Barbell Shoulder Press	3x6 reps	rest: 0s
Dumbbell Supinated One-Arm Wrist Curl	3x10 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 0s
Dumbbell Lateral Raise	3x6 reps	rest: 120s
Dumbbell Seated Arnold Press	4x6 reps	rest: 0s
Barbell Shrug	4x10 reps	rest: 120s

Arms (Biceps and Triceps Directly) 8 exercises, 31 mins

EZ Bar Curl	2x8 reps	rest: 0s
Cable Shoulder Extension	2x8 reps	rest: 60s
Dumbbell Hammer Curl	2x10 reps	rest: 0s
Weighted Tricep Dip	2x8 reps	rest: 60s
Dumbbell Incline Curl	2x8 reps	rest: 0s
Barbell Tricep Extension	2x8 reps	rest: 60s
Barbell Preacher Curl	2x10 reps	rest: 0s
Barbell Bench Press (Close Grip)	2x6 reps	rest: 60s

Legs and Calves 6 exercises, 50 mins

Barbell Squat	4x6 reps	rest: 0s
Dumbbell Lunge	4x8 reps	rest: 120s
Barbell Front Squat	3x6 reps	rest: 0s
Barbell Standing Calf Raise	3x20 reps	rest: 120s
Hack Squat	4x8 reps	rest: 0s
Barbell Romanian Deadlift From Deficit	4x8 reps	rest: 120s

Chest(Triceps Indirectly) 6 exercises, 40 mins

Barbell Bench Press	3x6 reps	rest: 30s
Dumbbell Bench Press	3x6 reps	rest: 60s
Barbell Decline Pullover	4x10 reps	rest: 30s
Machine Fly	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x6 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	4x6 reps	rest: 60s

Back (Biceps Indirectly) 6 exercises, 46 mins

Barbell Deadlift	4x6 reps	rest: 10s
Dumbbell One-Arm Row	4x8 reps	rest: 100s
Barbell Bent-Over Row	4x8 reps	rest: 10s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 100s
T Bar Row	4x6 reps	rest: 10s
Cable Seated Row	4x8 reps	rest: 100s