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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 mixture of various exercises from different routines focused on the idea of bulking lean muscle and a mixture of fat.

All exercises are made to be done consecutively with 1 min break intervals between each set and exercise.

The intention is to bulk muscle on without over training the body. Eat a large amount of calories and protein (1g/lb of body weight) to bulk properly. Adequate rest is advised with at least 6-8 hours of sleep a night.

One day of rest (Wednesday) followed by a weekend of rest and optional cardio/shoulder/calisthenic Sunday workout.

Day 4
Day 1
Day 2
Day 3

Back and Biceps 14 exercises, 1 hr 50 mins

Jump Rope	1x0 reps	rest: 5s
Machine Assisted Chin-Up	3x10 reps	rest: 45s
Preacher Curl Machine	4x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x14 reps	rest: 45s
EZ Bar Curl	3x10 reps	rest: 45s
Machine Seated Row	4x10,10,8,6 reps	rest: 45s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 45s
Back Hyperextension	5x14 reps	rest: 45s
Machine Assisted Pull-Up	4x10 reps	rest: 45s
Decline Crunch	4x20 reps	rest: 45s
Weighted Side Bend	4x15 reps	rest: 45s
	4x14 reps	rest: 45s
Jump Rope	1x0 reps	rest: 10s

Chest and Triceps 15 exercises, 1 hr 40 mins

Jump Rope	1x0 reps	rest: 5s
Barbell Bench Press	4x10,8,8,6 reps	rest: 60s
Smith Machine Bench Press	4x12,10,10,8 reps	rest: 45s
Machine Bench Press	3x8,8,6 reps	rest: 45s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 60s
Machine Fly	3x10 reps	rest: 45s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Cross-Over	4x10,8,8,6 reps	rest: 45s
Exercise Dome Push-Up	3x15 reps	rest: 45s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Medicine Ball Chest Pass	3x15 reps	rest: 45s
Decline Crunch	4x20 reps	rest: 45s
Weighted Side Bend	3x15 reps	rest: 45s
	4x14 reps	rest: 45s
Jump Rope	1x0 reps	rest: 10s

Legs and Shoulders 18 exercises, 1 hr 44 mins

Jump Rope	1x0 reps	rest: 10s
	2x20 reps	rest: 45s
Cable Deltoid Raise	2x10 reps	rest: 45s
Machine Leg Press	5x10,10,8,6,4 reps	rest: 45s
Smith Machine Shoulder Press	2x10 reps	rest: 45s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 45s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Machine Hip Adduction	3x10,10,8 reps	rest: 45s
Machine Hip Abduction	3x10,10,8 reps	rest: 45s
Machine Shoulder Press	2x10 reps	rest: 45s
Cable Front Raise	2x10 reps	rest: 45s
Machine Single-Leg Press	3x10,8,6 reps	rest: 45s
	3x14 reps	rest: 45s
Decline Crunch	4x20 reps	rest: 45s
Weighted Side Bend	3x15 reps	rest: 45s
Jump Rope	1x0 reps	rest: 5s