Upper strength

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2 strength days/1pull/1push/1leg

upper strength 6 exercises, 45 mins

Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Row	4x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

strength lower 5 exercises, 41 mins

Barbell Front Squat	3x8 reps	rest: 90s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 90s
Barbell Single-Leg Squat	3x8 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Calf Raise	3x8 reps	rest: 90s

Hypertrophy Pull 5 exercises, 31 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Lower hypertrophy 6 exercises, 37 mins

Hypertrophy Push 5 exercises, 32 mins

Dumbbell Seated Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s