Whole Body

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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

4 day a week whole body workout using:-

Barbell
Dumbells
Pull Up Bar/Stand
Resistance Band

All 2 10 exercises, 1 hr 18 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 60s
Dumbbell High Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Dumbbell One-Arm Hammer Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s

All 9 exercises, 1 hr 3 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell Bench Press	3x10 reps	rest: 60s
Chin-Up (Close Grip)	3x4 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Seated Curl	3x8 reps	rest: 60s
Dip	3x6 reps	rest: 60s
	3x4 reps	rest: 60s

All 2 10 exercises, 1 hr 18 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 60s
Dumbbell High Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Dumbbell One-Arm Hammer Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s

All 9 exercises, 1 hr 3 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell Bench Press	3x10 reps	rest: 60s
Chin-Up (Close Grip)	3x4 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Seated Curl	3x8 reps	rest: 60s
Dip	3x6 reps	rest: 60s
	3x4 reps	rest: 60s