Whole body, emphasis on Legs and Back

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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

Training for quads separated from training for hams, Pull ups separated from Deadlifts.

Back, Hamstrings 5 exercises, 1 hr 11 mins

Barbell Deadlift	4x8 reps	rest: 180s
Barbell Pin-Off Good Morning	4x18 reps	rest: 90s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 90s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 90s
Back Hyperextension	4x15 reps	rest: 90s

Chest, Triceps, Abs, Cardio 10 exercises, 2 hrs 5 mins

Barbell Bench Press	4x8 reps	rest: 120s
Decline Crunch	4x30 reps	rest: 90s
Dumbbell Bench Press	4x12 reps	rest: 90s
	4x25 reps	rest: 60s
	4x10 reps	rest: 90s
Dip	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x15 reps	rest: 90s
Dumbbell One-Arm Tricep Extension (Pronated)	4x15 reps	rest: 10s
Dumbbell One-Arm Tricep Extension (Pronated)	4x12 reps	rest: 50s
Stationary Bike	1x0 reps	rest: 20s

Back, Shoulders, Biceps 12 exercises, 2 hrs 7 mins

Pull-Up	4x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Cable One-Arm Seated Row	4x10 reps	rest: 30s
Cable One-Arm Seated Row	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 90s
Dumbbell Upright Row	4x15 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 90s

Glutes, Quads, Cardio 6 exercises, 1 hr 22 mins