4-day split, 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 muscles, and strength. Training for quads separated from training for hams, pull ups separated from deadlifts.
Increase weight*reps until plateau, than change it up.

On bench,deadlifts and squats weight is maximum whith which you can do reps as follows:
Warm up to weight for 10 reps max
1. set: do 8 reps
2. set: do up to 5 reps
3. set: up to 3 reps
4. up to 3 reps OR from time to time when feeling strong go for 1RM instead 5. set: same as set no.1.

Day 2
Day 3
Day 4
Day 1

Deadlift (Back, Hamstrings) 4 exercises, 1 hr 6 mins

Barbell Deadlift	5x6 reps	rest: 180s
Barbell Pin-Off Good Morning	4x18 reps	rest: 90s
Kettlebell Single-Leg Deadlift	4x24 reps	rest: 90s
Back Hyperextension	4x15 reps	rest: 90s

Bench press (Chest, Triceps, C) 7 exercises, 1 hr 40 mins

Barbell Bench Press	5x6 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 90s
Machine Fly	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x15 reps	rest: 90s
Dumbbell One-Arm Tricep Extension (Pronated)	4x30 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 20s

Pull ups (Back, Shoulders) 8 exercises, 1 hr 36 mins

Pull-Up	4x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Cable One-Arm Seated Row	4x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x24 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 90s
Cable Rope Face Pull	4x10 reps	rest: 90s

Squats (Glutes, Quads, Biceps, C) 7 exercises, 1 hr 49 mins

	4x20 reps	rest: 90s
Barbell Squat	5x6 reps	rest: 180s
Barbell Single-Leg Squat	4x40 reps	rest: 180s
Dumbbell Calf Raise	4x15 reps	rest: 0s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 10s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 90s
Stationary Bike	1x0 reps	rest: 20s