Strength/Muscle builder

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

10-12 week program to build or maintain muscle

Push Day: 1 7 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Pull Day: 1 8 exercises, 0 min

Push Day: 2 7 exercises, 0 min

Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Pull Day: 2 7 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s