gaining and power for beginers

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

It is 3 days split, which should help you get size and power.

back and shoulder 10 exercises, 1 hr 56 mins

chest biceps triceps 11 exercises, 2 hrs 3 mins

Walking	4x16 reps	rest: 6s
Smith Machine Bench Press	4x12 reps	rest: 90s
Leverage Incline Chest Press	4x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Dip	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Cable High Pulley Tricep Extension	4x12 reps	rest: 90s
EZ Bar Curl	4x12 reps	rest: 90s
Dumbbell Concentration Curl	4x12 reps	rest: 90s
Cable Rope Hammer Curl	4x12 reps	rest: 90s
Walking	4x16 reps	rest: 10s

legs forearm abs 10 exercises, 1 hr 52 mins

Step Machine	4x16 reps	rest: 6s
Hack Squat (Narrow Stance)	4x12 reps	rest: 120s
Machine Leg Press	4x12 reps	rest: 120s
Machine Seated Leg Curl	4x12 reps	rest: 120s
Barbell Standing Calf Raise	5x16 reps	rest: 60s
Hack Calf Raise	5x16 reps	rest: 60s
Cable Reverse Curl	4x16 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x16 reps	rest: 60s
Bench Weighted Decline Crunch	4x16 reps	rest: 60s
Cable Kneeling Crunch	4x16 reps	rest: 60s