Feb 6th 2024

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4 Day Rotational

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get Ready! When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Leg Day 8 exercises, 1 hr 28 mins

Barbell Squat	7x7 reps	rest: 120s
Machine Seated Calf Raise	7x20 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Hip Adduction	3x16 reps	rest: 60s
Machine Hip Abduction	3x16 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 120s
Calf Press On Leg Press	4x15 reps	rest: 60s

Morning Cardio 3 exercises, 1 hr 38 mins

Elliptical Training	1x0 reps	rest: 20s
Step Machine	1x0 reps	rest: 14s
Treadmill Running	1x0 reps	rest: 60s

Shoulder Day 9 exercises, 1 hr 4 mins

Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Smith Machine Shrug	3x12 reps	rest: 60s

Ab Ripper 11 exercises, 1 hr 4 mins

Barbell Deadlift	6x8 reps	rest: 60s
Dumbbell Around the World	6x15 reps	rest: 60s
Seated Bench Leg Pull-In	1x25 reps	rest: 60s
Air Bike	1x40 reps	rest: 60s
Frog Sit-Up	1x25 reps	rest: 60s
Cross Body Crunch	1x25 reps	rest: 60s
Scissor Kick	1x25 reps	rest: 60s
Bent Knee Hip Raise	1x25 reps	rest: 60s
Toe Touches	1x15 reps	rest: 60s
Weight Plate Russian Twist	1x30 reps	rest: 60s
Dumbbell Side Bend	1x30 reps	rest: 60s

Chest day 8 exercises, 1 hr 9 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Rope Face Pull	4x15 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Machine Lat Pulldown	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Machine Seated Tricep Dip	3x20 reps	rest: 60s

Arm day 9 exercises, 57 mins

Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s