The Total Package

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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

A three-day, full-body strength and hypertrophy program.

Squat 9 exercises, 0 min

Hack Squat	5x5 reps	rest: 150s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Cable Kneeling Crunch	4x10 reps	rest: 60s

Bench 9 exercises, 0 min

Barbell Bench Press	5x5 reps	rest: 150s
Machine Fly	3x12 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s

Deadlift 9 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 180s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Plank	5x8 reps • 20s	rest: 60s