kevin.borlagdan

Jan 2nd 2018

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Power Hypertrophy Upper Lower

12 weeks program

FULL BODY

DAY 1 5x5 (60%)

DAY 2 4x4 (75%)

DAY 3 3x3 (85%)

Upper Body Hypertrophy 13 exercises, 1 hr 35 mins

Dumbbell Incline Bench Press	5x12 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 45s
Dumbbell Fly	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 15s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Dumbbell Lateral Raise	5x15 reps	rest: 0s
	5x15 reps	rest: 30s
Dumbbell Alternating Seated Curl	4x12 reps	rest: 30s
Dumbbell Seated Tricep Press	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 15s
Barbell Reverse Curl	3x12 reps	rest: 15s

Lower Body Hypertrophy 9 exercises, 1 hr 4 mins

Hypertrophy Arms 12 exercises, 1 hr 42 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	5x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x15 reps	rest: 30s
Bench Dip	5x15 reps	rest: 30s
Barbell Curl	5x10 reps	rest: 45s
Dumbbell Concentration Curl	4x12 reps	rest: 40s
Cable Bicep Curl	4x15 reps	rest: 30s
Preacher Curl Machine	3x15 reps	rest: 15s
Dip	5x15 reps	rest: 15s

Lower Body Power 9 exercises, 1 hr 3 mins

Barbell Squat	4x5 reps	rest: 90s
Barbell Deadlift	4x5 reps	rest: 90s
Machine Leg Press	3x15 reps	rest: 45s
Machine Single-Leg Extension	5x12 reps	rest: 30s
Machine Kneeling Leg Curl	3x15 reps	rest: 15s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Back Hyperextension	2x12 reps	rest: 30s
Machine Calf Raise	3x10 reps	rest: 15s
Machine Seated Calf Raise	4x15 reps	rest: 30s

Upper Body Power 9 exercises, 58 mins

Barbell Bench Press	4x5 reps	rest: 85s
Dumbbell Bench Press	2x8 reps	rest: 60s
Barbell Bent-Over Row	4x5 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 40s
Barbell Military Press	3x8 reps	rest: 40s
Dumbbell Seated Arnold Press	4x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Machine Dip	4x10 reps	rest: 15s

Full Body 7 exercises, 47 mins

UB Accessories 9 exercises, 1 hr 10 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Cable Mid Chest Crossover	4x12 reps	rest: 30s
Dumbbell Pullover	4x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 40s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Dumbbell Bent-Over Raise	3x12 reps	rest: 30s
EZ Bar Curl	4x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 30s

LB Accessories 8 exercises, 1 hr 4 mins