Creed workout

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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

The program consists of four workout days. For a warm-up, run one mile at a moderate pace.

Perform the exercises as straight sets, completing all sets for one lift before moving to the next. Rest as little as possible between sets and the exercises.

The only exception is on Day III, when you'll complete the exercises 5A through 5E as a circuit. Complete one set of 25 reps for each. Rest after each exercise, then repeat the circuit two more times for three total circuits.

When reps are marked as 10, 9, 8, 7... 2, 1, then you'll do 10 reps on your first set, rest briefly, 9 reps on your second set, rest again, and so on, doing 1 fewer rep each set until you've completed 10 sets.

Day 2
Day 1
Day 3
Day 4

Chest, back, and arms 6 exercises, 54 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x15 reps	rest: 60s
Cable Shoulder Extension	2x20 reps	rest: 60s
Push-Up	10x10,9,8,7,6,5,4,3,2,1 reps	rest: 60s
Bench Dip	10x10,9,8,7,6,5,4,3,2,1 reps	rest: 60s

Biceps Triceps Lats 7 exercises, 46 mins

Dumbbell One-Arm Row	3x12 reps	rest: 45s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	2x10 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	3x12 reps	rest: 45s
Barbell Bent-Over Row	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Hammer Curl	3x12 reps	rest: 45s

Legs + abs circuit 8 exercises, 1 hr 10 mins

Smith Machine Squat	10x10,9,8,7,6,5,4,3,2,1 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s
Reverse Crunch	3x25 reps	rest: 60s
Toe Touches	3x25 reps	rest: 60s
Air Bike	3x25 reps	rest: 60s

Chest, arms, and abs 11 exercises, 1 hr 42 mins

Dumbbell Bench Press	5x10,9,8,7,6 reps	rest: 60s
Push-Up	5x15 reps	rest: 60s
Dumbbell Fly	5x7 reps	rest: 60s
Push-Up	5x10 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Dumbbell Tricep Kickback	4x15 reps	rest: 60s
Bench Dip	4x20 reps	rest: 60s
Crunch	3x25 reps	rest: 60s
Leg Raise	3x25 reps	rest: 60s
Reverse Crunch	3x25 reps	rest: 60s
Toe Touches	3x25 reps	rest: 60s