Mass/Strength Hybrid

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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

Strength/Hypertrophy hybrid. Slightly higher intensity with moderate volume. Warm up sets should not exceed 70% of working set weight. Log only covers working sets.

Deadlift, Back 4 exercises, 23 mins

Barbell Deadlift	2x8 reps	rest: 180s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
	2x8 reps	rest: 60s

Chest, Shoulders, Calves 6 exercises, 28 mins

Barbell Bench Press (Wide Grip)	2x8 reps	rest: 60s
Dumbbell Incline Bench Press	2x8 reps	rest: 60s
Barbell Military Press	2x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	2x8 reps	rest: 60s
Machine Seated Calf Raise	2x8 reps	rest: 60s
Machine Calf Raise	2x8 reps	rest: 60s

Off 0 exercises, 0 min

Arms 6 exercises, 28 mins

Dumbbell Incline Alternating Hammer Curl	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	2x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x8 reps	rest: 60s
Cable Reverse Curl	2x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x8 reps	rest: 60s

Legs 7 exercises, 34 mins

	2x8 reps	rest: 90s
Dumbbell Lunge	2x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	2x8 reps	rest: 60s
Machine Single-Leg Extension	2x8 reps	rest: 60s
Machine Kneeling Leg Curl	2x8 reps	rest: 60s
Machine Seated Calf Raise	2x8 reps	rest: 60s
Machine Calf Raise	2x8 reps	rest: 60s

Chest, Back 6 exercises, 28 mins

Dumbbell Bench Press	2x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Dumbbell Incline Fly	2x8 reps	rest: 60s
Machine Reverse Fly	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
	2x8 reps	rest: 60s