Strength inc. hypertrophy

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The main focus is on building strength. Most workouts begin with a 3x5 compound movement followed by assistance and isolation exercises, which support strength and movement patterns, and build muscle mass to improve future compound lifts.

Day 2
Day 3
Day 4
Day 5
Day 1

Leg day 6 exercises, 40 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Push (chest) day 5 exercises, 41 mins

Barbell Bench Press	3x5 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Machine Fly	3x8 reps	rest: 90s
Cable Lower Chest Raise	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Pull (back) day 5 exercises, 40 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Cable Rope Face Pull	3x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 60s

Push (shoulders) day 5 exercises, 41 mins

Barbell Military Press	3x5 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Cable Front Raise	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Hypertrophy day 10 exercises, 57 mins

Machine Leg Press	3x10 reps	rest: 45s
Calf Press On Leg Press	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Barbell Preacher Curl	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Hanging Leg Raise	3x10 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Cable Kneeling Crunch	3x10 reps	rest: 45s
Plank	1x8 reps	rest: 0s