PHUL

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RATING: 54 (FROM 180 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Power 7 exercises, 54 mins

Barbell Bench Press	4x4 reps	rest: 120s
Dumbbell Incline Bench Press	3x7 reps	rest: 60s
Barbell Bent-Over Row	4x4 reps	rest: 60s
Barbell Seated Press	4x6 reps	rest: 120s
Barbell Tricep Extension (Supine)	2x8 reps	rest: 60s
Machine Assisted Pull-Up	4x7 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s

Lower Power 7 exercises, 54 mins

Upper Hypertrophy 7 exercises, 1 hr 3 mins

Barbell Incline Bench Press	3x9 reps	rest: 60s
Dumbbell Fly	4x9 reps	rest: 120s
Dumbbell One-Arm Row	4x9 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x9 reps	rest: 120s
Dumbbell Incline Curl	3x9 reps	rest: 60s
Cable Rope Lat Pulldown	4x9 reps	rest: 60s
Cable Shoulder Extension	3x9 reps	rest: 60s

Lower Hypertrophy 10 exercises, 1 hr 1 min

Smith Machine Deadlift	4x9 reps	rest: 120s
Barbell Squat	4x9 reps	rest: 120s
Machine Single-Leg Press	3x12 reps	rest: 60s
Machine Calf Press	3x9 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x10 reps	rest: 60s
Plank	1x1 reps	rest: 0s
Side Bridge	1x1 reps	rest: 60s
Plank	1x1 reps	rest: 0s
Side Bridge	1x1 reps	rest: 60s