Strength & Power

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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

This is a 3-day bulking program that throws a little bit of everything your way. If you don't have a specific piece of equipment - simply use what you have. For example, the whole workout could be performed with dumbbells if kettlebells and/or an Olympic bar are not available.

Day 1: Pull & Push Day
All exercises are performed using 6-8 RM (i.e. repetition maximum), meaning, if a set calls for 6 repetitions make sure you're not doing 8 or 10 reps. If this is happens, the resistance you're using is too light. Use the most weight you can handle, with good form, for each and every set!

Day 2: Press & Arms Day
Again, all sets use 6-8 RM for 3-4 sets for each of the 6 exercises post warm-up.

Day 3: Legs & Core Day
The final workout session calls for 3-4 sets using anywhere from 6-12 RM after a brief warm-up.

Note: All 3 strength training sessions call for a brief warm-up prior to the workout.

In addition, as with all of your workouts, focus on post-workout recovery, plenty of protein, hydrate and get your sleep..zzzzzzzz

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team Member

Day 1
Day 2
Day 3

Day 1: Pull & Push Day 8 exercises, 55 mins

Kneeling Lat Stretch	1x8 reps	rest: 15s
Scorpion	1x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x6 reps	rest: 75s
Cable Seated Row	4x6 reps	rest: 75s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Leverage Chest Press	4x6 reps	rest: 75s
Machine Incline Chest Press	4x6 reps	rest: 75s
Dumbbell Fly	4x8 reps	rest: 60s

Day 2: Press & Upper Arm Day 9 exercises, 49 mins

Cobra	1x8 reps	rest: 20s
Arm Circles	1x10 reps	rest: 20s
Posterior Capsule Stretch	1x8 reps	rest: 30s
Kettlebell Push Press	4x6 reps	rest: 60s
Kettlebell Military Press	4x6 reps	rest: 60s
Kettlebell One-Arm Push Press	4x8 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 30s

Day 3: Legs & Core Day 9 exercises, 57 mins

90/90 Hamstring Stretch	1x12 reps	rest: 20s
Mountain Climber	1x10 reps	rest: 30s
Bodyweight Walking Lunge	1x10 reps	rest: 30s
Barbell Deep Squat	4x6 reps	rest: 120s
Barbell Lunge	4x6 reps	rest: 90s
Barbell Hip Thrust	4x10 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s