6 Day Weight Lifting Programme

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7 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Designed to help build muscular strength

Chest and Triceps 6 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s

Back and Biceps 6 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s

Legs and Shoulders 6 exercises, 0 min

Chest and Triceps 6 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s

Back and Biceps 6 exercises, 0 min

Machine Assisted Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s

Legs and shoulders 6 exercises, 0 min

Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s