Four Stim Days/Three Growth Days

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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

Legs & Triceps 8 exercises, 1 hr 58 mins

Barbell Squat	6x12,10,8,6,4,2 reps	rest: 180s
Hack Squat	6x12,10,8,6,4,2 reps	rest: 120s
Machine Leg Extension	6x12,10,8,6,4,2 reps	rest: 90s
Machine Seated Leg Curl	6x12,10,8,6,4,2 reps	rest: 90s
Machine Tricep Extension	6x12,10,8,6,4,2 reps	rest: 120s
Cable Incline Tricep Extension	6x12,10,8,6,4,2 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 90s
Machine Calf Raise	6x12,10,8,6,4,2 reps	rest: 180s

Chest & Biceps 8 exercises, 1 hr 56 mins

Dumbbell Bench Press	6x12,10,8,6,4,2 reps	rest: 180s
Dumbbell Incline Bench Press	6x12,10,8,6,4,2 reps	rest: 120s
Dumbbell Decline Bench Press	6x12,10,8,6,4,2 reps	rest: 120s
Machine Fly	6x12,10,8,6,4,2 reps	rest: 120s
Preacher Curl Machine	6x12,10,8,6,4,2 reps	rest: 120s
Machine Hammer Curl	6x12,10,8,6,4,2 reps	rest: 120s
Preacher Curl Machine	4x20 reps	rest: 60s
Machine Calf Raise	6x12,10,8,6,4,2 reps	rest: 120s

Shoulders & Triceps 10 exercises, 2 hrs 21 mins

Dumbbell Seated Shoulder Press	6x12,10,8,6,4,2 reps	rest: 180s
Machine Shoulder Press	4x20 reps	rest: 90s
Dumbbell Lateral Raise	4x15 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 90s
Machine Reverse Fly	4x15 reps	rest: 90s
Dumbbell Shoulder Shrug	4x15 reps	rest: 120s
Machine Tricep Extension	4x15 reps	rest: 120s
Cable Incline Tricep Extension	6x12,10,8,6,4,2 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 90s
Machine Calf Raise	6x12,10,8,6,4,2 reps	rest: 120s

Back & Biceps 8 exercises, 1 hr 42 mins