12 Week TC - Wk 1-3

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

12 Week Strength Training/Compounds

Full Body 7 exercises, 58 mins

Treadmill Running	1x0 reps	rest: 5s
Barbell Squat	4x10 reps	rest: 50s
Dumbbell Lunge	4x10 reps	rest: 50s
Dumbbell Incline Bench Press	4x10 reps	rest: 50s
Dumbbell Fly	4x10 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 50s
Cable Seated Row	4x10 reps	rest: 50s

Cardio - HIIT 3 exercises, 19 mins

Full Body 6 exercises, 49 mins

Barbell Deadlift	4x10 reps	rest: 50s
Kettlebell Goblet Squat	4x10 reps	rest: 50s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 50s
Machine Dip	4x10 reps	rest: 50s
Dumbbell Bent-Over Row	4x10 reps	rest: 50s
Dumbbell Pullover	4x10 reps	rest: 50s

Cardio - HIIT 6 exercises, 45 mins

Cable Dual Overhead Curl	4x10 reps	rest: 50s
Barbell Curl	4x10 reps	rest: 50s
Dumbbell Concentration Curl	4x10 reps	rest: 50s
Treadmill Running	1x0 reps	rest: 5s
Indoor Cycling	1x0 reps	rest: 5s
Rowing	1x0 reps	rest: 5s

Full Body 6 exercises, 48 mins

Weekly Challenge 6 exercises, 17 mins