Full Body - Hypertrophy

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

M-TH -- High Rep with 4 - 5 sets (9-14)
S - Cardio and Abs

Arms and Chest 12 exercises, 2 hrs 13 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Legs and Back 11 exercises, 2 hrs 5 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Arms and Chest 12 exercises, 2 hrs 13 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Legs and Back 11 exercises, 2 hrs 5 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Abs and Cardio 8 exercises, 3 hrs 36 mins

Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s
Rowing	1x0 reps	rest: 60s
Boxing	1x0 reps	rest: 60s