Upper/Lower-Strength/Hypertrophy

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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

Upper-Strength 5 exercises, 42 mins

Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Bench Press	3x6 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 120s
Cable Seated Row	3x6 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 90s

Lower-Hypertrophy 5 exercises, 43 mins

Barbell Squat	3x8 reps	rest: 150s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s

Deads & accessory 6 exercises, 47 mins

Upper-Hypertrophy 5 exercises, 41 mins

Barbell Bench Press (Wide Grip)	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Weighted Pull-Up	2x12 reps	rest: 90s
Chin-Up	2x12 reps	rest: 90s

Lower-Strength 6 exercises, 45 mins

Barbell Deep Squat	4x4 reps	rest: 120s
Machine Leg Extension	2x12 reps	rest: 90s
Machine Seated Leg Curl	2x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s