4 day split

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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/shoulders to bicep/chest/back with some core work every day. pump pump pump pump ? pump pump pump drink water pump

br/ry/bi 11 exercises, 1 hr 14 mins

Dumbbell Hammer Curl (Cross Body)	4x8 reps • 60s	rest: 60s
Dumbbell One-Arm Preacher Curl	4x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 90s
Machine Fly	3x8 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Cable One-Arm Seated Row	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps • 60s	rest: 60s
Jackknife Sit-Up	3x8 reps • 60s	rest: 60s
Abdominal Hip Roll	3x8 reps • 60s	rest: 60s

ax/tri/ben 13 exercises, 1 hr 21 mins

Dumbbell Press (Close Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps • 60s	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Rear Delt Row	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps • 60s	rest: 60s
Dumbbell Reverse Lunge	3x8 reps • 60s	rest: 60s
Dumbbell Calf Raise	3x8 reps • 60s	rest: 60s
Barbell Hip Thrust	3x8 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x8 reps • 60s	rest: 60s
Toe Touches	3x8 reps • 60s	rest: 60s

br/ry/bi 11 exercises, 1 hr 21 mins

Dumbbell Incline Curl	4x8 reps • 60s	rest: 120s
Dumbbell Concentration Curl	4x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
Dumbbell Decline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Bent-Over Row	3x8 reps • 60s	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	5x5 reps • 60s	rest: 60s
Pull-Up	3x8 reps • 60s	rest: 60s
Leg Raise with Hip Thrust	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Dragon Flag	3x8 reps • 60s	rest: 60s

ax/tri/ben 12 exercises, 1 hr 19 mins

Dip	3x8 reps • 60s	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 75s
Cable Shoulder Extension	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Barbell Shrug	3x8 reps • 60s	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Weight Plate Russian Twist	3x8 reps • 60s	rest: 60s
Barbell Squat	5x5 reps • 60s	rest: 60s
Dumbbell Calf Raise	3x8 reps • 60s	rest: 60s
Barbell Sumo Deadlift	3x5 reps • 60s	rest: 60s
Dumbbell Hamstring Curl	3x8 reps • 60s	rest: 60s