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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

1 Back Legs 8 exercises, 1 hr 21 mins

Barbell Squat	6x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
Machine Leg Curl (Prone)	5x10 reps	rest: 60s
Single-Leg Calf Raise	6x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s

2 Upper 10 exercises, 1 hr 29 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Dumbbell Decline Tricep Extension	4x10 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s