Programme 3

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs hypertrophy 7 exercises, 1 hr 3 mins

Chest and triceps hypertrophy 8 exercises, 51 mins

Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 30s
Smith Machine Incline Bench Press	3x12 reps	rest: 30s
Weighted Tricep Dip	3x12 reps	rest: 30s
Cable Upper Chest Crossover	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 30s

Back and biceps hypertrophy 8 exercises, 52 mins

Barbell Deadlift	5x5 reps	rest: 60s
Leverage Machine High Row	3x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Machine Seated Row	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Dumbbell Incline Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 30s

Shoulders and traps hypertrophy 8 exercises, 50 mins

Barbell Military Press	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Cable Deltoid Raise	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Dumbbell Bent-Over Raise	3x12 reps	rest: 30s
Barbell Front Raise	3x12 reps	rest: 30s
Barbell Shrug	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s