Bulking every other day routine

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bulking every other day routine, 10 kg muscle mass gain in 3 months.

Abs and Back 9 exercises, 1 hr 2 mins

Crunch	4x15 reps	rest: 60s
Dumbbell Side Bend	4x20 reps	rest: 60s
Parallel Bar Hip Raise	4x12,10,8,6 reps	rest: 60s
Bench Weighted Decline Crunch	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
T Bar Row	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row	3x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	3x12,10,8,6 reps	rest: 60s
Weighted Pull-Up	3x12,10,8,6 reps	rest: 60s

Day 2 Rest 0 exercises, 0 min

Day 3 Tricpes and Biceps 10 exercises, 58 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s

Rest 0 exercises, 0 min

Chest and Abs 9 exercises, 1 hr 7 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 70s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 70s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly	4x12,10,8,6 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Alternating Heel Touch	4x20 reps	rest: 60s

Rest 0 exercises, 0 min

Legs and Shoulders 12 exercises, 1 hr 9 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 60s