afuller.bingo's 3 Day/Week Total Body

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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

6 workouts that target total body each session. Rotate through in any order. Change rep scheme every couple weeks. 2-3 weeks each at high rep/low weight; mid rep/mid weight; low rep/max weight. 3-5 sets per exercise.

Day 1
Day 2
Day 4
Day 3

New Workout 8 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Oblique Crunch	4x25 reps	rest: 60s

New Workout 8 exercises, 0 min

Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
V-Up	4x20 reps	rest: 60s

Pt workout ? 8 exercises, 0 min

Push-Up	3x8 reps	rest: 60s
Dumbbell Bench Squat	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Bicep Curl Step-Up	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s

Pt leg day ? 13 exercises, 0 min

Treadmill Running	1x8 reps • 60s	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Treadmill Running	1x8 reps • 60s	rest: 60s