Al's Superperstar Routine

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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 program was designed based upon research into the most popular workout rotines used by the world's bodybuilding champions.
This training plan is combining 3 different methods of weightlifting:
1. Strength Training into the 6-8 rep range
2. Volume Training into the 8-12 rep range
3. High Volume Training into the 12-15 rep range.

For someone who has some training behind them, going from low rep range to higher rep range and repeat the cycle two or three times, can allow you to build muscle mass, gain strenght and lose fat at an incredibly high pace, provided you're following a proper nutritional protocol with the plan as well.

How to use:
On each excercise 1st sets are designed to warm the targeted muscle so always use a lighter weight for 12-15 reps

On the second rep use a slightly heavier weight.

3rd and 4th rep are considered as heavy set, so use a weight heavy enough to reach muscle failure between 6-8 rep.

If you can do more than 8 reps increase the weight, if you can't reach 6 reps reduce the weight.

PS: Day 1 is divided on each set per excercise so you can understand it better how the plan and the rest time works.

Chest and Biceps 28 exercises, 1 hr 54 mins

Barbell Incline Bench Press	1x15 reps	rest: 60s
Barbell Incline Bench Press	1x12 reps	rest: 60s
Barbell Incline Bench Press	1x8 reps	rest: 120s
Barbell Incline Bench Press	1x8 reps	rest: 120s
Barbell Bench Press	1x12 reps	rest: 60s
Barbell Bench Press	1x8 reps	rest: 120s
Barbell Bench Press	1x8 reps	rest: 120s
Barbell Bench Press	1x8 reps	rest: 120s
Dumbbell Incline Bench Press	1x12 reps	rest: 60s
Dumbbell Incline Bench Press	1x8 reps	rest: 120s
Dumbbell Incline Bench Press	1x8 reps	rest: 120s
Dumbbell Incline Bench Press	1x8 reps	rest: 120s
Dumbbell Fly	1x12 reps	rest: 60s
Dumbbell Fly	1x8 reps	rest: 120s
Dumbbell Fly	1x8 reps	rest: 120s
Dumbbell Fly	1x8 reps	rest: 120s
Barbell Curl	1x15 reps	rest: 60s
Barbell Curl	1x12 reps	rest: 60s
Barbell Curl	1x8 reps	rest: 120s
Barbell Curl	1x8 reps	rest: 120s
Dumbbell Bicep Curl	1x12 reps	rest: 60s
Dumbbell Bicep Curl	1x8 reps	rest: 120s
Dumbbell Bicep Curl	1x8 reps	rest: 120s
Dumbbell Bicep Curl	1x8 reps	rest: 120s
Barbell Preacher Curl	1x12 reps	rest: 60s
Barbell Preacher Curl	1x8 reps	rest: 120s
Barbell Preacher Curl	1x8 reps	rest: 120s
Barbell Preacher Curl	1x8 reps	rest: 120s

Back and Triceps 7 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	4x15,12,8,8 reps	rest: 60s
Cable Seated Row	4x12,8,8,8 reps	rest: 60s
Barbell Bent-Over Row	4x12,8,8,8 reps	rest: 60s
Barbell Deadlift	4x12,8,8,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15,12,8,8,8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x12,8,8,8 reps	rest: 60s
Barbell Tricep Press (Close Grip)	4x12,8,8,8 reps	rest: 60s

Rest 0 exercises, 0 min

Quads, Hamstrings and Calves 7 exercises, 1 hr 9 mins

Machine Leg Extension	4x20 reps	rest: 60s
Machine Leg Press	4x12,8,8,8 reps	rest: 60s
Smith Machine Squat	4x12,8,8,8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x12,8,8,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,8,8,8 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s

Shoulders, Forearms and Abs 8 exercises, 1 hr 21 mins

Dumbbell Lateral Raise	4x15,12,8,8 reps	rest: 60s
Smith Machine Shoulder Press	4x12,8,8,8 reps	rest: 60s
Machine Reverse Fly	4x12,8,8,8 reps	rest: 60s
Cable Upright Row	4x12,8,8,8 reps	rest: 60s
Barbell Reverse Curl	4x20,15,12,12 reps	rest: 60s
Dumbbell Seated Wrist Curl	4x15,12,12,12 reps	rest: 60s
Parallel Bar Hip Raise	4x20 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s