LM Plan

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6 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 (Monday after rest day) 7 exercises, 47 mins

Day 2 (Tuesday Rest Day -3) 8 exercises, 57 mins

Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	4x12 reps	rest: 30s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 30s
Machine Single-Leg Extension	4x12 reps	rest: 30s
Machine Single-Leg Extension	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Cable Wrist Curl	4x12 reps	rest: 30s

Day 3 (Rest Day -2) 10 exercises, 1 hr 11 mins

Day 4 (Rest Day-1) 8 exercises, 1 hr 21 mins

Cable One-Arm Tricep Extension	4x12 reps	rest: 30s
Cable One-Arm Tricep Extension	4x12 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Calf Raise On A Dumbbell	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Dumbbell Bicep Curl	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Weighted Crunch	4x12 reps	rest: 30s

Day 5 (Rest day+1) 6 exercises, 43 mins

Dumbbell Bench Press	4x12 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Dumbbell Upright Row	4x12 reps	rest: 30s
Cable One-Arm Tricep Extension	4x12 reps	rest: 30s

Day 6 (Rest Day+2) 4 exercises, 33 mins

Day 7 (Rest Day +3) 6 exercises, 43 mins

Dumbbell Bench Press	4x12 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Dumbbell Upright Row	4x12 reps	rest: 30s
Cable One-Arm Tricep Extension	4x12 reps	rest: 30s