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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

Chest, Back & Sholders LV 6 exercises, 49 mins

Cable V Bar Pulldown	5x5 reps	rest: 70s
Barbell Bench Press	5x4 reps	rest: 80s
Dumbbell One-Arm Row	4x6 reps	rest: 70s
	4x12 reps	rest: 60s
Barbell Military Press	3x5 reps	rest: 80s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 45s

Legs & Arms LV 7 exercises, 55 mins

Barbell Squat	5x5 reps	rest: 80s
Barbell Rack Pull	3x5 reps	rest: 60s
Machine Leg Extension	5x5 reps	rest: 60s
EZ Bar Tricep Extension	4x6 reps	rest: 70s
Barbell Curl	4x6 reps	rest: 70s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Chest, Back & Sholders HV 6 exercises, 54 mins

Legs & Arms HV 6 exercises, 58 mins

Barbell Squat	4x12 reps	rest: 70s
Bodyweight Lunge	3x15 reps	rest: 70s
Cable High Pulley Tricep Extension	4x12 reps	rest: 70s
Dumbbell Incline Curl	4x12 reps	rest: 70s
Dumbbell One-Arm Tricep Extension (Supinated)	3x12 reps	rest: 70s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 70s

Abs 4 exercises, 30 mins

Dumbbell One-Arm Wrist Curl (Pronated)	3x10 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s