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1 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Program for busy people. 1, 2, 3 or 4 times a week, depending of free time.

Exercises 1&2 of each workout are major lifts : 1x5@70%, 1x5@75%, 1x5@80%, 1xAMRAP@85%. When you hit 8 reps, you increase the weight of the 1Rm of the lift : 2 or 2.5kg for Bench and Press, 5kg for Squat and Deadlift.

Day 1
Day 2

Workout 1 5 exercises, 40 mins

Barbell Squat	4x5 reps	rest: 90s
Barbell Bench Press	4x5 reps	rest: 90s
Dumbbell Incline Bench Row	4x8 reps	rest: 75s
Machine Leg Curl (Prone)	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 75s

Workout 2 5 exercises, 39 mins

Barbell Deadlift	4x5 reps	rest: 90s
Barbell Military Press	4x5 reps	rest: 90s
Dip	4x8 reps	rest: 75s
Chin-Up	3x10 reps	rest: 0s
Machine Leg Extension	3x12 reps	rest: 75s