Three day initial strength

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Programming based around beginner barbell training with the goal of developing strength and body control. Additionally five days of cardiovascular excersise will be implemented which will include three days of HITT and two days of low to moderate intensity endurance training.

HIIT: Days 1, 3, and 5 row machine. 1 minute of moderate intensity activity followed by 30 seconds high intensity activity continued for 20 minutes

Low intensity endurance training should include a warm up in which pre determined target heart rate is reached and then held throughout remainder of training session if possible.

Planks and side bridges should be initially held for 30 seconds and as strength increases so should the time held.

Progressive overload All rep ranges and loads should be adjusted to the participants abilities and shall be increased as strength increases.

Day 1
Day 2
Day 3
Day 4
Day 5

Upper body 8 exercises, 1 hr 17 mins

Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Barbell Shoulder Press	4x6 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Reverse Fly	4x10 reps	rest: 60s
Barbell Deadlift	4x6 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Rowing	1x0 reps	rest: 20s

Low intensity endurance 1 exercises, 31 mins

Elliptical Training

1x0 reps

rest: 30s

Lower body 8 exercises, 1 hr 20 mins

Barbell Squat	4x6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x6 reps	rest: 60s
Barbell Lunge	4x6 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Rowing	1x0 reps	rest: 20s

Low intensity endurance 1 exercises, 31 mins

Elliptical Training

1x0 reps

rest: 30s

Stabilization and body control 9 exercises, 1 hr 31 mins

Kettlebell Turkish Get-Up Squat	4x10 reps	rest: 60s
Dumbbell Step-Up	4x10 reps	rest: 60s
Push-Up	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Prisoner Squat	4x10 reps	rest: 60s
Plank	4x10 reps	rest: 60s
Side Bridge	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Rowing	1x0 reps	rest: 20s