AF Lifts Round 2

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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

An all-round, four-day strength routine, focusing on the four major big lifts with accompanying accessory exercises: squat, bench press, deadlift and standing press.

Day 1
Day 2
Day 3
Day 4

Bench Press 14 exercises, 1 hr 49 mins

Walking	1x0 reps	rest: 30s
Barbell Bench Press	2x5 reps	rest: 90s
Barbell Bench Press	1x5 reps	rest: 90s
Dumbbell Press (Close Grip)	1x10 reps	rest: 90s
Cable Shoulder Extension	1x10 reps	rest: 90s
Dumbbell Press (Close Grip)	1x10 reps	rest: 90s
Cable Shoulder Extension	1x10 reps	rest: 90s
Dumbbell Press (Close Grip)	1x10 reps	rest: 90s
Cable Shoulder Extension	1x10 reps	rest: 90s
Dumbbell Press (Close Grip)	1x10 reps	rest: 90s
Cable Shoulder Extension	1x10 reps	rest: 90s
Machine Fly	1x10 reps	rest: 90s
Leverage Incline Chest Press	1x10 reps	rest: 90s
Walking	1x0 reps	rest: 30s

Squat 20 exercises, 2 hrs 14 mins

Walking	1x0 reps	rest: 30s
Barbell Squat	2x5 reps	rest: 90s
Barbell Squat	1x5 reps	rest: 90s
Dumbbell One-Arm Row	1x10 reps	rest: 90s
Machine Leg Press	1x10 reps	rest: 90s
Dumbbell One-Arm Row	1x10 reps	rest: 90s
Machine Leg Press	1x10 reps	rest: 90s
Dumbbell One-Arm Row	1x10 reps	rest: 90s
Machine Leg Press	1x10 reps	rest: 90s
Dumbbell One-Arm Row	1x10 reps	rest: 90s
Machine Leg Press	1x10 reps	rest: 90s
Leverage Machine Iso Row	1x10 reps	rest: 90s
Kettlebell Goblet Squat	1x10 reps	rest: 90s
Leverage Machine Iso Row	1x10 reps	rest: 90s
Kettlebell Goblet Squat	1x10 reps	rest: 90s
Leverage Machine Iso Row	1x10 reps	rest: 90s
Kettlebell Goblet Squat	1x10 reps	rest: 90s
Leverage Machine Iso Row	1x10 reps	rest: 90s
Kettlebell Goblet Squat	1x10 reps	rest: 90s
Walking	1x0 reps	rest: 30s

Standing Press 14 exercises, 2 hrs 5 mins

Walking	1x0 reps	rest: 30s
Barbell Push Press	2x5 reps	rest: 90s
Barbell Push Press	1x5 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 90s
Dumbbell Seated Tricep Press	1x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 90s
Dumbbell Seated Tricep Press	1x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 90s
Dumbbell Seated Tricep Press	1x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 90s
Dumbbell Seated Tricep Press	1x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Kettlebell One-Arm Clean and Jerk	4x10 reps	rest: 90s
Walking	1x0 reps	rest: 30s

Deadlift 22 exercises, 2 hrs 16 mins

Walking	1x0 reps	rest: 30s
Barbell Deadlift	2x5 reps	rest: 90s
Barbell Deadlift	1x5 reps	rest: 90s
Machine Assisted Pull-Up	1x5 reps	rest: 90s
Back Hyperextension	1x5 reps	rest: 90s
Machine Assisted Pull-Up	1x5 reps	rest: 90s
Back Hyperextension	1x5 reps	rest: 90s
Machine Assisted Pull-Up	1x5 reps	rest: 90s
Back Hyperextension	1x10 reps	rest: 90s
Machine Assisted Pull-Up	1x5 reps	rest: 90s
Back Hyperextension	1x10 reps	rest: 90s
Machine Assisted Pull-Up	1x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 90s
Machine Leg Curl (Prone)	1x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 90s
Machine Leg Curl (Prone)	1x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 90s
Machine Leg Curl (Prone)	1x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 90s
Machine Leg Curl (Prone)	1x10 reps	rest: 90s
Dumbbell Reverse Fly	1x10 reps	rest: 90s
Walking	1x0 reps	rest: 30s