4 Day upper&lower

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Main Goal: Build Muscle
Training Level: Advanced
Program Duration: 12 Weeks
Days Per Week: 4 Days
Time Per Workout: 50-75 Mins
Equipment: Bands, Barbell,
Bodyweight, Cables, Dumbbells,
Exercise Ball, Machines
Author: Josh England

Day 3
Day 4
Day 2
Day 1

upper body 9 exercises, 59 mins

Pull-Up	3x12 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Rope Seated Crossover Row	2x10 reps	rest: 60s
Machine Deltoid Raise	2x10 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Barbell Seated Tricep Extension	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x15 reps	rest: 60s

lower body 7 exercises, 52 mins

Hack Squat	4x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x15 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Hanging Leg Raise	2x15 reps	rest: 60s
Stability Ball Crunch	2x15 reps	rest: 60s

Upper body 2 11 exercises, 1 hr 13 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Machine Seated Row	2x15 reps	rest: 60s
Machine Reverse Fly	2x15 reps	rest: 60s
Barbell Preacher Curl	2x15 reps	rest: 60s
Dip	2x15 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	2x15 reps	rest: 60s
Machine Ab Crunch	2x15 reps	rest: 60s

day 4 8 exercises, 50 mins

Barbell Deadlift	4x10 reps	rest: 60s
Smith Machine Front Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Back Hyperextension	2x12 reps	rest: 60s
Quadricep Stretch	2x10 reps	rest: 60s
Machine Seated Calf Raise	2x15 reps	rest: 60s
Plank	3x10 reps	rest: 30s