4 Day home free weight compound routine

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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

Day 1 - Arms and Legs

Day 2 - Shoulders, abs, and Chest

day 3- break

Day 4 - Alternate Arms and Legs

Day 5 - Alternative Shoulders, abs, and Chest

Day 6+7 break/cardio

Day 1_4 Arms, Abs and Legs using Weights 8 exercises, 59 mins

Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Dumbbell Incline Spider Curl	3x12 reps	rest: 60s
Hamstring Stretch (Supine)	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x12 reps	rest: 60s

Day 2_4 Chest, Back and Sholders 7 exercises, 52 mins

Barbell Bench Press	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Barbell Cambered Row (Prone)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 60s

Day 3 Rest 0 exercises, 0 min

Day 3_4 Arms Abs and Legs 18 exercises, 2 hrs 11 mins

Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Calf Stretch	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
90/90 Hamstring Stretch	3x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 60s

Day4_4 Chest Back and Sholders 6 exercises, 46 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Incline Bench Pull	3x12 reps	rest: 60s