4 Day Build

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2 lower body focused days and 2 upper body focused days. Quick and to the point with super 5-6 movements done in super sets with some “finishers” at the end.

Day 2
Day 4
Day 1
Day 3

Lower - Essentials 5 exercises, 0 min

Cable Leg Kickback	3x8 reps	rest: 0s
Barbell Single-Leg Squat	3x8 reps	rest: 0s
Barbell Deadlift	3x10,8,8 reps	rest: 0s
Barbell Squat	3x10,8,8 reps	rest: 0s
Single-Leg Glute Bridge	3x8 reps	rest: 0s

Back + Tris 6 exercises, 0 min

Kettlebell Alternating Row	3x16 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10,8,8 reps	rest: 0s
Dumbbell Around the World	3x8 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	3x12,10,8 reps	rest: 0s
Cable Rope Face Pull	3x8 reps	rest: 60s

Shoulders + Bis 5 exercises, 0 min

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 0s
Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Barbell Push Press	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 0s

Lower - Compunds 6 exercises, 0 min

Dumbbell Walking Lunge	3x20,18,16 reps	rest: 0s
Kettlebell Goblet Squat	3x8 reps	rest: 0s
Bodyweight Step-Up	3x20,18,16 reps	rest: 0s
Barbell Hip Thrust	3x8 reps	rest: 0s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 0s
Pelvic Tilt to Glute Bridge	3x8 reps	rest: 60s