Time Crunch Hypertrophy

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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

This workout is designed for gaining and growing muscle if you don’t have time for long workouts. Modeled after Arnold’s training style. Repeat 2x/week

Day 3
Day 1
Day 2

Chest & Back 7 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Crunch	3x25 reps	rest: 60s

Legs & Core 8 exercises, 0 min

Barbell Squat	3x10 reps	rest: 60s
Barbell Good Morning	3x10 reps	rest: 60s
Barbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Crunch	3x25 reps	rest: 60s

Arms & Shoulders 9 exercises, 0 min

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s
Crunch	3x25 reps	rest: 60s