Full Body 3 Day Workout "Lean Bulk"

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

"Lean Bulk" workout plan. Add body mass with little fat as possible. Follow proper diet and supplement usage.

Abs (Every Other Day) 7 exercises, 1 hr 9 mins

Chest, Triceps, and Shoulders 11 exercises, 2 hrs 13 mins

Barbell Bench Press	5x6 reps	rest: 220s
Barbell Decline Bench Press	4x6 reps	rest: 220s
Barbell Incline Bench Press	4x6 reps	rest: 220s
Cable Mid Chest Crossover	3x10 reps	rest: 90s
Dumbbell One-Arm Bench Press	3x6 reps	rest: 180s
Barbell Tricep Extension (Supine)	4x6 reps	rest: 150s
Dip	3x10 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s

Back and Biceps 12 exercises, 2 hrs 15 mins

Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 180s
Cable Elevated Row	4x8 reps	rest: 150s
Smith Machine Shrug	4x10 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 120s
Dumbbell One-Arm Row	3x6 reps	rest: 180s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 90s
Weighted Pull-Up	3x10 reps	rest: 150s
Barbell Curl	3x6 reps	rest: 150s
Dumbbell Alternating Incline Curl	3x6 reps	rest: 120s
Preacher Curl Machine	4x10 reps	rest: 120s
	3x28 reps	rest: 120s

Legs 8 exercises, 2 hrs 12 mins

Barbell Squat	5x3 reps	rest: 220s
Barbell Deadlift	5x6 reps	rest: 220s
Machine Seated Calf Raise	5x6 reps	rest: 120s
Machine Kneeling Leg Curl	3x10 reps	rest: 90s
Smith Machine Bulgarian Split Squat	4x10 reps	rest: 180s
Barbell Front Squat	4x10 reps	rest: 180s
Barbell Lunge	4x10 reps	rest: 180s
Machine Leg Curl (Prone)	4x10 reps	rest: 90s