CoryCregan

Aug 22nd 2017

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Modern Physique

DOWNLOADS/VIEWS: 384/74089

RATING: 84 (FROM 143 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Modern Physique fitness plan. Search Modern Physique on Bodybuilding.com for more information and details on each day. Some days / exercises may have more requirements or details online.

Upper Body Cardio 9 exercises, 1 hr 10 mins

Barbell Bench Press (Close Grip)	4x6 reps	rest: 0s
Cable Rope Face Pull	4x10 reps	rest: 180s
Chin-Up	4x6 reps	rest: 0s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 120s
Machine Incline Chest Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	3x12 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 1 hr 2 mins

Barbell Front Squat	4x6 reps	rest: 180s
Dumbbell Reverse Lunge	3x6 reps	rest: 120s
Barbell Romanian Deadlift	3x6 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 19 mins

	3x10 reps	rest: 15s
Side Plank	3x8 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 45s
Reverse Crunch	3x15 reps	rest: 15s
Weight Plate Russian Twist	3x20 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 45s
Decline Crunch	3x15 reps	rest: 15s
	3x10 reps	rest: 15s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Elliptical Training	0x8 reps	rest: 30s

Upper body and cardio 13 exercises, 1 hr 27 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 0s
Dumbbell Upright Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 120s
Pull-Up	3x15 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 90s
Dumbbell Preacher Curl	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 5s

Legs Plyos 8 exercises, 57 mins

Barbell Speed Squat	4x3 reps	rest: 0s
Dumbbell Jump Squat	4x4 reps	rest: 90s
	4x3 reps	rest: 0s
Split Jump	4x2 reps	rest: 90s
Machine Leg Press	3x20 reps	rest: 30s
Machine Seated Leg Curl	3x20 reps	rest: 30s
Machine Leg Extension	3x20 reps	rest: 30s
Dumbbell Walking Lunge	3x20 reps	rest: 120s

Upper Body Cardio 9 exercises, 1 hr 12 mins

Barbell Bench Press (Close Grip)	4x6 reps	rest: 0s
Cable Rope Face Pull	4x10 reps	rest: 180s
Chin-Up	4x6 reps	rest: 0s
Barbell Push Press Behind the Neck	4x10 reps	rest: 120s
Machine Incline Chest Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	3x12 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 1 hr 2 mins

Barbell Front Squat	4x6 reps	rest: 180s
Dumbbell Reverse Lunge	3x6 reps	rest: 120s
Barbell Romanian Deadlift	3x6 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 30 mins

	3x10 reps	rest: 15s
Side Plank	3x8 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 45s
	3x60 reps	rest: 15s
Weight Plate Russian Twist	3x20 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 45s
Decline Crunch	3x15 reps	rest: 15s
	3x10 reps	rest: 15s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Elliptical Training	0x8 reps	rest: 35s

Upper body and cardio 13 exercises, 1 hr 27 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 0s
Dumbbell Upright Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 120s
Pull-Up	3x15 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 90s
Dumbbell Preacher Curl	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 5s

Upper Body Cardio 9 exercises, 1 hr 22 mins

Barbell Bench Press (Close Grip)	5x10 reps	rest: 0s
Cable Rope Face Pull	5x10 reps	rest: 180s
Chin-Up	5x10 reps	rest: 0s
Barbell Push Press Behind the Neck	5x8 reps	rest: 120s
Machine Incline Chest Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	3x12 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 1 hr 9 mins

Barbell Front Squat	6x6 reps	rest: 180s
Dumbbell Reverse Lunge	3x6 reps	rest: 120s
Barbell Romanian Deadlift	3x5 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 29 mins

Cable Upward Chop	3x10 reps	rest: 15s
Cable Kneeling Crunch	3x20 reps	rest: 15s
Cable Wood Chop	3x10 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 15s
Sit-Up	3x15 reps	rest: 15s
Side Plank	3x10 reps	rest: 15s
	3x10 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 15s
Stability Ball Crunch	3x30 reps	rest: 15s
Elliptical Training	0x8 reps	rest: 40s

Upper body and cardio 13 exercises, 1 hr 31 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 0s
Dumbbell Upright Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 120s
Pull-Up	3x15 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 0s
Barbell Curl	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
Dumbbell Cross Tricep Extension (Supine)	3x12 reps	rest: 90s
Dumbbell Preacher Curl	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 5s

Legs Plyos 8 exercises, 57 mins

Barbell Speed Squat	4x3 reps	rest: 0s
Dumbbell Jump Squat	4x4 reps	rest: 90s
	4x3 reps	rest: 0s
Split Jump	4x2 reps	rest: 90s
Machine Leg Press	3x20 reps	rest: 30s
Machine Seated Leg Curl	3x20 reps	rest: 30s
Machine Leg Extension	3x20 reps	rest: 30s
Dumbbell Walking Lunge	3x20 reps	rest: 120s

Upper Body Cardio 9 exercises, 1 hr 23 mins

Barbell Bench Press (Close Grip)	6x6 reps	rest: 0s
Cable Rope Face Pull	6x6 reps	rest: 180s
Chin-Up	6x6 reps	rest: 0s
Barbell Push Press Behind the Neck	6x6 reps	rest: 120s
Machine Incline Chest Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	3x12 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 1 hr 4 mins

Barbell Front Squat	5x4 reps	rest: 180s
Dumbbell Reverse Lunge	3x4 reps	rest: 120s
Barbell Romanian Deadlift	3x4 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 29 mins

Cable Upward Chop	3x10 reps	rest: 15s
Cable Kneeling Crunch	3x20 reps	rest: 15s
Cable Wood Chop	3x10 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 15s
Sit-Up	3x15 reps	rest: 15s
Side Plank	3x10 reps	rest: 15s
	3x10 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 15s
Stability Ball Crunch	3x30 reps	rest: 15s
Elliptical Training	0x8 reps	rest: 40s

Upper body and cardio 13 exercises, 1 hr 31 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 0s
Dumbbell Upright Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 120s
Pull-Up	3x15 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 0s
Barbell Curl	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
Dumbbell Cross Tricep Extension (Supine)	3x12 reps	rest: 90s
Dumbbell Preacher Curl	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 5s

Legs Plyos 8 exercises, 57 mins

Barbell Speed Squat	4x3 reps	rest: 0s
Dumbbell Jump Squat	4x4 reps	rest: 90s
	4x3 reps	rest: 0s
Split Jump	4x2 reps	rest: 90s
Machine Leg Press	3x20 reps	rest: 30s
Machine Seated Leg Curl	3x20 reps	rest: 30s
Machine Leg Extension	3x20 reps	rest: 30s
Dumbbell Walking Lunge	3x20 reps	rest: 120s

Upper Body Cardio 9 exercises, 1 hr 7 mins

Barbell Bench Press	5x3 reps	rest: 120s
	3x3 reps	rest: 120s
Pull-Up	4x6 reps	rest: 0s
Dumbbell Incline Bench Press	4x6 reps	rest: 120s
Leverage Decline Chest Press	3x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
T Bar Row	3x8 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 53 mins

Barbell Squat	4x6 reps	rest: 180s
Kettlebell Single-Leg Deadlift	3x6 reps	rest: 0s
Barbell Single-Leg Squat	3x6 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Hack Squat	3x8 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 45 mins

	3x10 reps	rest: 15s
Side Plank	3x8 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 45s
	3x60 reps	rest: 15s
Weight Plate Russian Twist	3x20 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 45s
	3x15 reps	rest: 15s
Barbell Seated Twist	3x10 reps	rest: 15s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Elliptical Training	0x8 reps	rest: 50s

Upper body and cardio 11 exercises, 1 hr 15 mins

Barbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Bench Row	4x6 reps	rest: 120s
Chin-Up	3x10 reps	rest: 0s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 90s
Dumbbell Preacher Curl	3x15 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 5s

Legs Plyos 8 exercises, 53 mins

Barbell Sumo Deadlift	4x3 reps	rest: 0s
	4x5 reps	rest: 90s
	4x3 reps	rest: 0s
Knee Tuck Jump	4x4 reps	rest: 90s
Machine Leg Press	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Dumbbell Walking Lunge	3x16 reps	rest: 120s

Upper Body Cardio 9 exercises, 1 hr 7 mins

Barbell Bench Press	5x3 reps	rest: 120s
	3x3 reps	rest: 120s
Pull-Up	4x6 reps	rest: 0s
Dumbbell Incline Bench Press	4x6 reps	rest: 120s
Leverage Decline Chest Press	3x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
T Bar Row	3x8 reps	rest: 120s
Treadmill Running	0x8 reps	rest: 5s

Legs 7 exercises, 53 mins

Barbell Squat	4x6 reps	rest: 180s
Kettlebell Single-Leg Deadlift	3x6 reps	rest: 0s
Barbell Single-Leg Squat	3x6 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Hack Squat	3x8 reps	rest: 120s

Abs and cardio 10 exercises, 1 hr 45 mins

	3x10 reps	rest: 15s
Side Plank	3x8 reps	rest: 15s
Bench Leg Raise (Supine)	3x20 reps	rest: 45s
	3x60 reps	rest: 15s
Weight Plate Russian Twist	3x20 reps	rest: 15s
Hanging Pike	3x10 reps	rest: 45s
	3x15 reps	rest: 15s
Barbell Seated Twist	3x10 reps	rest: 15s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Elliptical Training	0x8 reps	rest: 50s