Austin strength/hypertrophy

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs hypertrophy 9 exercises, 1 hr 26 mins

Machine Leg Press (Wide Stance)	3x8 reps	rest: 100s
Machine Leg Press	3x8 reps	rest: 100s
Dumbbell Bench Squat	3x8 reps	rest: 80s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 80s
Cable Pull Through	3x8 reps	rest: 80s
Machine Leg Extension	3x8 reps	rest: 80s
Cable Wood Chop	3x15 reps	rest: 65s
Jackknife Sit-Up	3x15 reps	rest: 65s
Treadmill Running	1x8 reps	rest: 20s

Lower strength 7 exercises, 1 hr 8 mins

Barbell Squat	5x5 reps	rest: 150s
Barbell Deadlift	4x6 reps	rest: 150s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 80s
Machine Leg Curl (Prone)	3x8 reps	rest: 80s
Barbell Hip Thrust	3x8 reps	rest: 80s
Decline Bench Leg Raise with Hip Thrust	3x15 reps	rest: 60s
Decline Bench Weighted Twist	3x15 reps	rest: 60s

Pull hypertrophy 9 exercises, 1 hr 11 mins

Barbell Bent-Over Row	4x6 reps	rest: 120s
Cable V Bar Pulldown	3x8 reps	rest: 80s
Dumbbell One-Arm Row	3x8 reps	rest: 80s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 80s
Cable Rope Seated Crossover Row	3x8 reps	rest: 80s
Cable Shoulder Extension	3x11 reps	rest: 65s
EZ Bar Close Grip Curl	3x11 reps	rest: 65s
Dumbbell Seated Alternating Hammer Curl	3x11 reps	rest: 65s
Cable Rope Face Pull	3x11 reps	rest: 65s

Push hypertrophy 9 exercises, 1 hr 11 mins

Barbell Military Press	4x6 reps	rest: 120s
Dumbbell Bench Press	3x8 reps	rest: 80s
Dumbbell Incline Bench Press	3x8 reps	rest: 80s
Machine Dip	3x8 reps	rest: 80s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 70s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 70s
Machine Fly	3x11 reps	rest: 65s
Dumbbell Seated Side Lateral Raise	3x11 reps	rest: 65s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 65s

Upper strength 10 exercises, 1 hr 32 mins

Barbell Bench Press	5x5 reps	rest: 150s
Chin-Up	5x5 reps	rest: 150s
Dumbbell Seated Arnold Press	3x8 reps	rest: 80s
Cable Seated Row	3x8 reps	rest: 80s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 80s
Cable Upper Chest Crossover	3x10 reps	rest: 70s
Cable Dual Overhead Curl	3x10 reps	rest: 70s
Cable Lateral Raise	3x8 reps	rest: 70s
Cable Rear Lateral Raise	3x8 reps	rest: 70s