Muscle Building Plan (Barbell Only)

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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

This is a 3-day, intermediate-level, muscle building plan. There are three training days that are to be completed following 48-hours of rest. This program can eventually be performed 4x/week. Progressing from 3 to 6 days a week would typically happen after a minimum of 6-weeks of training.

Day 1: Upper Body

Perform 10 exercises for 3-4 sets each only barbell exercises and workout time is about 85-minutes.

Day 2: Legs Only

Complete 4 leg exercises for 3-4 sets each, only barbell exercises and workout time is about 45-minutes.

Day 3: Upper Body

Perform 10 exercises for 3-4 sets each only barbell exercises and workout time is about 85-minutes.

Stay Strong -

MICHAEL WOOD, CSCS
Jefit

Day 2
Day 1
Day 3

Workout 1: Upper Body 8 exercises, 1 hr 5 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Shrug	3x10,8,8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Barbell Shoulder Press	3x8 reps	rest: 90s
Barbell Push Press Behind the Neck	3x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s

Workout 2: Legs 4 exercises, 45 mins

Barbell Front Squat	3x8,8,6,6 reps	rest: 120s
Barbell Squat	4x8,8,6,6 reps	rest: 150s
Barbell Lunge	4x6 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 75s

Workout 3: Upper Body 7 exercises, 1 hr 3 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Decline Bench Press	3x8 reps	rest: 120s
Barbell Shoulder Press	4x8 reps	rest: 90s
Barbell Push Press Behind the Neck	4x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s