Journey to Bulking

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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

Arms 7 exercises, 45 mins

EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Back, Biceps, and Forearm 10 exercises, 1 hr 8 mins

Barbell Deadlift	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Chest and Triceps 9 exercises, 1 hr 5 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s

Legs 6 exercises, 47 mins

Shoulders 7 exercises, 46 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Leverage Machine Shrug	3x16 reps	rest: 60s