Strength Size Cut - v4

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RATING: 89 (FROM 1 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Using a 4 day split, 1 day for Back and Triceps, 1 day for Chest and Biceps, 1 day for Legs and Shoulders, last day Full Body workout.

Chest and Biceps 10 exercises, 1 hr 4 mins

Barbell Seated Calf Raise	3x35 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Cable Seated Bicep Curl	3x5 reps	rest: 60s
Dumbbell Fly	3x5 reps	rest: 60s
Barbell Curl	3x5 reps	rest: 60s
Machine Fly	3x5 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x5 reps	rest: 60s
Barbell Decline Bench Press	3x5 reps	rest: 60s
Dumbbell Incline Curl	3x5 reps	rest: 60s

Legs and Shoulders 11 exercises, 1 hr 16 mins

Barbell Standing Calf Raise	3x35 reps	rest: 60s
Dumbbell Lunge	3x5 reps	rest: 60s
Barbell Upright Row	3x5 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 60s
Dumbbell Seated Arnold Press	3x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
Dumbbell Alternating Front Raise	3x5 reps	rest: 60s
Machine Seated Leg Curl	3x5 reps	rest: 60s
Barbell Shoulder Press	3x5 reps	rest: 60s
Barbell Seated Calf Raise	3x35 reps	rest: 60s
Dumbbell Lateral Raise	3x5 reps	rest: 60s

Full Body 9 exercises, 1 hr 10 mins

Back and Triceps 9 exercises, 58 mins

Barbell Standing Calf Raise	3x35 reps	rest: 60s
Weighted Pull-Up	3x5 reps	rest: 60s
Dip	3x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 60s
Barbell Bent-Over Row	3x5 reps	rest: 60s
Chin-Up	3x5 reps	rest: 60s