Full body daily routine

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This has helped me get stronger and put on ~4kg lean mass in 6 months and I didn't sacrifice my endurance for it with the help of a small cardio/hiit component.

Split training while hitting each muscle group/body section with 6-7 exercises and 2-3 days rest meaning you hit other muscles while you rest. I would do light exercises on the muscle group I've hit before just to get the blood flowing during recovery.

I've started 7 exercises for each muscle group on the 30th July 2017 with 4-5 exercises before that everyday so start with that if you just started Ensure proper form, choose an appropriate weight and work up from there. Look up exercises and how to properly execute them. I recommend looking up Athlean X and Allan Thrall on YouTube.

Don't be too fussed if you missed a day or two but hit harder the next time you're back on it.

Please do give me feedback for improvement /critique as it is much appreciated.

p.s. Some days have more than 6-7 exercises, pick seven.
p.p.s Aim for high intensity low reps around 6-8 in compounds and 12-16 in isolation movements. A compound may be your squats whereas an isolation would be the abductors.

Lower body 8 exercises, 52 mins

Barbell Squat	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Kettlebell Dead Clean	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Upper body 7 exercises, 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Abs 7 exercises, 41 mins

Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

Lower body 8 exercises, 52 mins

Barbell Squat	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Kettlebell Dead Clean	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Upper body 7 exercises, 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Abs 7 exercises, 41 mins

Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

Back and HIIT 8 exercises, 2 hrs 42 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Kettlebell Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Aerobics	1x0 reps	rest: 60s