Beast machine 2.0 upgrade

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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

A: Shoulders/Legs
B: Back/Triceps
C: Chest/Biceps
AxBxCxx

Abs and cardio on at least two of your rest days, I try to hit three a week.

The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day.

I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery.

Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts).

The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).

Monday
Wednesday
Tuesday
Thursday
ANY

Abs & Legs Shredding 7 exercises, 43 mins

Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Chest & Biceps 7 exercises, 48 mins

Cable Dual Overhead Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Shoulders & Triceps 7 exercises, 46 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s

Back, Glutes & Forearms 7 exercises, 46 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Dumbbell One-Arm Reverse Preacher Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s

Wednesday 8 exercises, 52 mins

Machine Seated Calf Raise	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s