4 Days Plan*

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

4 day workout

Chest and Back 8 exercises, 0 min

Legs 5 exercises, 0 min

Shoulders and Arms 8 exercises, 0 min

Dumbbell Rear Delt Row	4x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	5x8 reps • 60s	rest: 75s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 120s
Cable Tricep Pushdown (V-Bar)	2x8 reps • 60s	rest: 120s
Dumbbell Incline Curl	3x8 reps • 60s	rest: 90s
Cable Rope Overhead Tricep Extension	4x8 reps • 60s	rest: 120s
Cable Rope Hammer Curl	3x8 reps • 60s	rest: 60s

Push Day 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 180s
Machine Bench Press	3x8 reps	rest: 120s
Dumbbell One-Arm Incline Lateral Raise	3x8 reps • 60s	rest: 75s
Weighted Tricep Dip	3x8 reps • 60s	rest: 120s
Cable Cross-Over	6x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps • 60s	rest: 90s

Posterior Chain 9 exercises, 0 min

Weighted Pull-Up	3x8 reps • 60s	rest: 60s
Back Hyperextension	3x8 reps • 60s	rest: 60s
Leverage Machine Iso Row	3x8 reps • 60s	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps • 60s	rest: 90s
Smith Machine Shrug	3x8 reps • 60s	rest: 90s
Smith Machine Bent-Over Row	3x8 reps • 60s	rest: 60s
Machine Hip Abduction	2x8 reps • 60s	rest: 75s
Barbell Hip Thrust	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps • 60s	rest: 120s