Muscle Gaining

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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

Schedule 1

Chest and triceps 5 exercises, 0 min

Dumbbell Bench Press	4x12 reps	rest: 120s
Machine Fly	3x12 reps	rest: 90s
Machine Incline Chest Press	3x12 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s

Back and Biceps 5 exercises, 0 min

Machine Lat Pulldown	4x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 90s
Dumbbell Incline Curl	3x12 reps	rest: 90s
Dumbbell One-Arm Row	2x12 reps	rest: 90s

Shoulders 5 exercises, 0 min

Cable Rope Face Pull	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Front Raise	2x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Cable Lateral Raise	2x8 reps	rest: 60s