Intense Maximum Development Program (Updated 11/07/18)

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

The goal of this routine is to gain the maximum amount of muscle possible. Repeat Days 1 through 3 in order for 6 weeks then reverse order (Day 3, Day 2 then Day 1) for additional 4 weeks.

Day 1
Day 2
Day 3

Max Growth Part 1 26 exercises, 1 hr 33 mins

Dumbbell Bench Press	1x8 reps	rest: 0s
Dumbbell Incline Bench Press	1x8 reps	rest: 45s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Shoulder Press	1x8 reps	rest: 0s
Dumbbell Lateral Raise	1x8 reps	rest: 45s
Barbell Shoulder Press	3x8 reps	rest: 0s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Cable Shoulder Extension	1x8 reps	rest: 0s
Dumbbell Incline Curl	1x8 reps	rest: 0s
Dumbbell One-Arm Bicep Curl	1x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Dumbbell One-Arm Bicep Curl	3x8 reps	rest: 60s
Machine Leg Press	1x8 reps	rest: 0s
Machine Seated Leg Curl	1x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 0s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	1x8 reps	rest: 0s
Dumbbell Cuban Press	1x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 0s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	1x8 reps	rest: 0s
	1x8 reps	rest: 60s
Dumbbell Tricep Extension	2x8 reps	rest: 0s
	2x8 reps	rest: 60s

Max Growth PART 2 22 exercises, 1 hr 35 mins

Dumbbell Reverse Fly	1x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 60s
Dumbbell Reverse Fly	4x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Seated Tricep Press	1x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown	1x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Decline Press	1x8 reps	rest: 0s
Dumbbell Decline One-Arm Fly	1x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 0s
Dumbbell Decline One-Arm Fly	3x8 reps	rest: 60s
Machine Leg Press	1x8 reps	rest: 0s
Machine Leg Extension	1x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 0s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	1x8 reps	rest: 0s
Dumbbell High Curl	1x8 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 0s
Dumbbell High Curl	3x8 reps	rest: 45s
Bodyweight Calf Raise	3x8 reps	rest: 90s

Max Growth Part 3 33 exercises, 2 hrs 1 min

Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Dumbbell Incline Fly With A Twist	1x8 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 0s
Dumbbell Incline Fly With A Twist	2x8 reps	rest: 60s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Dumbbell Fly	1x12 reps	rest: 60s
Dumbbell Incline Bench Press	1x12 reps	rest: 0s
Dumbbell Fly	1x12 reps	rest: 45s
Dumbbell One-Arm Lateral Raise	1x12 reps	rest: 0s
Dumbbell Shoulder Shrug	1x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	2x12 reps	rest: 0s
Dumbbell Shoulder Shrug	2x12 reps	rest: 45s
Dumbbell Shoulder Shrug	2x12 reps	rest: 0s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	1x12 reps	rest: 0s
Machine Seated Row	1x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	2x12 reps	rest: 0s
Machine Seated Row	2x8 reps	rest: 0s
Dumbbell Press (Close Grip)	1x12 reps	rest: 0s
Cable Shoulder Extension	1x12 reps	rest: 45s
Dumbbell Press (Close Grip)	2x12 reps	rest: 0s
Cable Shoulder Extension	2x12 reps	rest: 45s
Barbell Curl	1x12 reps	rest: 0s
Dumbbell Preacher Curl	1x12 reps	rest: 45s
Barbell Curl	2x12 reps	rest: 0s
Dumbbell Preacher Curl	2x12 reps	rest: 45s
Machine Single-Leg Press	2x8 reps	rest: 0s
Machine Single-Leg Extension	2x8 reps	rest: 45s
Machine Leg Press	2x12 reps	rest: 0s
Machine Leg Extension	2x12 reps	rest: 45s
Machine Leg Press	2x12 reps	rest: 0s
Machine Leg Extension	2x12 reps	rest: 45s
Bodyweight Calf Raise	3x8 reps	rest: 90s