building up overall muscle

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

One day focusing mainly on legs with some core at end
One day focusing mainly on arms and shoulders with some core at end
One day focusing mainly on abs and glutes
One day whole body

Day 1 13 exercises, 2 hrs 1 min

Stationary Bike	3x8 reps	rest: 50s
Dumbbell Lateral Raise	3x8 reps	rest: 50s
Dumbbell Front Raise	3x8 reps	rest: 50s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 50s
Dumbbell Tricep Extension	3x8 reps	rest: 50s
Dumbbell Bench Press	3x8 reps	rest: 50s
Dumbbell Fly	3x8 reps	rest: 50s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 50s
Cable High Pulley Tricep Extension	3x8 reps	rest: 50s
Cable Seated Row	3x8 reps	rest: 50s
Crunch	3x8 reps	rest: 50s
Leg Pull-In	3x8 reps	rest: 50s
Weight Plate Russian Twist	3x8 reps	rest: 50s

Day 2 13 exercises, 1 hr 59 mins

Stationary Bike	3x8 reps	rest: 50s
Kettlebell Front Squat	3x8 reps	rest: 50s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 50s
Calf Press On Leg Press	3x8 reps	rest: 50s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 50s
Machine Leg Extension	3x8 reps	rest: 50s
Cable Leg Kickback	3x8 reps	rest: 50s
Machine Seated Leg Curl	3x8 reps	rest: 50s
Machine Hip Abduction	3x8 reps	rest: 50s
Machine Hip Adduction	3x8 reps	rest: 50s
Air Bike	3x8 reps	rest: 50s
Crunch	3x8 reps	rest: 50s
Weight Plate Russian Twist	3x8 reps	rest: 50s

Day 3 13 exercises, 1 hr 58 mins

Stationary Bike	3x8 reps	rest: 50s
Kettlebell Goblet Squat	3x8 reps	rest: 50s
Barbell Shrug	3x8 reps	rest: 50s
Barbell Hip Thrust	3x8 reps	rest: 50s
	3x8 reps	rest: 50s
Leg Pull-In	3x8 reps	rest: 50s
Plank	3x8 reps	rest: 50s
	3x8 reps	rest: 50s
Dumbbell Side Bend	3x8 reps	rest: 50s
Cable Squat Curl	3x8 reps	rest: 50s
	3x8 reps	rest: 50s
Oblique Crunch	3x8 reps	rest: 50s
Scissor Kick	3x8 reps	rest: 50s

Day 4 13 exercises, 2 hrs 2 mins

Stationary Bike	3x8 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 50s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 50s
Machine Single-Leg Extension	3x8 reps	rest: 50s
Dumbbell Incline Bench Press	3x8 reps	rest: 50s
Dumbbell One-Arm Row	3x8 reps	rest: 50s
Machine Single-Leg Press	3x8 reps	rest: 50s
Machine Single-Leg Calf Press	3x8 reps	rest: 50s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 50s
Dumbbell Upright Row	3x8 reps	rest: 50s
Machine Leg Curl (Prone)	3x8 reps	rest: 50s
Crunch	3x8 reps	rest: 50s
Oblique Crunch	3x8 reps	rest: 50s