Core-4 Training

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body/Bench Press Focus 14 exercises, 2 hrs 9 mins

	3x30 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press (Reverse Grip)	3x10 reps	rest: 60s
	3x8 reps	rest: 120s
Dip	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 120s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
	3x15 reps	rest: 120s

Lower Body/Squat Focus 5 exercises, 54 mins

Upper Body/Military Press Focus 10 exercises, 1 hr 34 mins

Leverage Shoulder Press	6x25,20,15,12,12,12 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 120s
Dumbbell Seated Arnold Press	3x12 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 90s
	3x12 reps	rest: 120s
T Bar Row	3x12 reps	rest: 120s
Cable Elevated Row	3x12 reps	rest: 90s
Cable V Bar Pulldown	2x12 reps	rest: 90s
Cable Wood Chop	2x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s

Lower Body/Deadlift Focus 10 exercises, 2 hrs 44 mins