Bigger Back, Chest, and Legs

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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

Heavy compound presses, rows / pulls, and legs for awesome muscle growth. Then some moderate rep range DB work to hit and stretch your muscles. Make those big muscle groups grow. Only hit legs once but you will be sore for like 5 days, can throw in some leg ext and curls on Arm day if you want.

Day 1
Day 2
Day 3
Day 4
Day 5

Heavy Chest / Back 6 exercises, 59 mins

Barbell Decline Bench Press	6x6 reps	rest: 45s
Barbell Bench Press	6x6 reps	rest: 45s
Barbell Incline Bench Press	6x6 reps	rest: 45s
Barbell Bent-Over Row	6x8 reps	rest: 45s
Barbell Rack Pull	6x8 reps	rest: 45s
Pull-Up	6x10 reps	rest: 45s

Shoulders / Traps 6 exercises, 59 mins

Smith Machine Shoulder Press	6x8 reps	rest: 45s
Dumbbell Lateral Raise	6x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	6x8 reps	rest: 45s
Machine Reverse Fly	6x10 reps	rest: 45s
Barbell Shrug	6x8 reps	rest: 45s
Cable Rope Deltoid Row	6x8 reps	rest: 45s

Heavy Legs 4 exercises, 1 hr 3 mins

Dumbbell Reverse Lunge	10x10 reps	rest: 45s
Barbell Squat	10x6 reps	rest: 45s
Machine Leg Press	10x8 reps	rest: 45s
Machine Calf Press	10x10 reps	rest: 30s

Mid Range Chest / Back 6 exercises, 1 hr 9 mins

Dumbbell Incline Bench Press	6x10 reps	rest: 40s
Dumbbell Bench Press	6x10 reps	rest: 40s
Dumbbell Decline Bench Press	6x10 reps	rest: 40s
Dumbbell One-Arm Row	6x12 reps	rest: 40s
Cable V Bar Pulldown	6x12 reps	rest: 40s
Cable Seated Row	6x12 reps	rest: 40s

Arms 10 exercises, 1 hr 8 mins

Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 10s
Dumbbell Seated Tricep Press	4x10 reps	rest: 40s
Dumbbell Incline Curl	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 30s
Cable Rope Hammer Curl	4x10 reps	rest: 10s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 30s