mrbutt89

Mar 14th 2018

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60-30-10 : Growth-Strength-Endurance

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Balanced bulking and definition. Alternating between upper body and lower body.
Strength: 5 reps 90% 1RM
Building: 12 reps 70% 1RM
Endurance: 20 reps at 60% of 1RM

Upper - Hypertrophy 22 exercises, 1 hr 58 mins

Stationary Bike	0x0 reps	rest: 6s
Pull-Up	3x12 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Barbell Preacher Curl	3x12 reps	rest: 30s
Dip	3x12 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Running	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Hypertrophy 16 exercises, 1 hr 18 mins

Stationary Bike	0x0 reps	rest: 6s
Barbell Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Hip Adduction	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Dragon Flag	1x20 reps	rest: 30s
Hanging Leg Raise	1x20 reps	rest: 30s
Barbell Press Sit-Up	1x20 reps	rest: 30s
Weight Plate Russian Twist	1x20 reps	rest: 30s
	0x0 reps	rest: 7s
Windshield Wipers	1x20 reps	rest: 30s

Upper - Hypertrophy 22 exercises, 2 hrs 2 mins

Stationary Bike	0x0 reps	rest: 6s
Chin-Up	3x15 reps	rest: 30s
Push-Up	3x20 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Barbell Shrug	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Dumbbell Seated Tricep Press	3x12 reps	rest: 30s
Hanging Leg Raise	1x20 reps	rest: 30s
Hanging Knee Raise	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Stationary Bike	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Hypertrophy 17 exercises, 1 hr 29 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Hip Adduction	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Weighted Crunch	1x20 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	1x20 reps	rest: 30s
Hanging Leg Raise	1x20 reps	rest: 30s
Bench Weighted Decline Crunch	1x15 reps	rest: 30s
Cable Kneeling Crunch	1x15 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 10s
Windshield Wipers	1x12 reps	rest: 30s

Upper - Strength 26 exercises, 1 hr 47 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x5 reps	rest: 30s
Barbell Bench Press	3x5 reps	rest: 30s
Dumbbell Lateral Raise	3x5 reps	rest: 30s
Dumbbell Incline Bench Press	3x5 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 30s
Barbell Decline Bench Press	3x5 reps	rest: 30s
Cable Seated Row	3x5 reps	rest: 30s
Barbell Push Press	3x5 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x5 reps	rest: 30s
Dumbbell Fly	3x5 reps	rest: 30s
Barbell Shrug	3x5 reps	rest: 30s
Cable Bicep Curl	3x5 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x5 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Hanging Leg Raise	1x20 reps	rest: 30s
Leg Raise	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Air Bike	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Step Machine	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Strength 16 exercises, 1 hr 10 mins

Stationary Bike	1x0 reps	rest: 6s
Barbell Squat	3x5 reps	rest: 30s
Machine Leg Curl (Prone)	3x5 reps	rest: 30s
Machine Seated Calf Raise	3x5 reps	rest: 30s
Barbell Deadlift	3x5 reps	rest: 30s
Machine Leg Extension	3x5 reps	rest: 30s
Machine Seated Leg Curl	3x5 reps	rest: 30s
Machine Hip Abduction	3x5 reps	rest: 30s
Machine Hip Adduction	3x5 reps	rest: 30s
Back Hyperextension	3x5 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
Weighted Hanging Knee Raise	1x20 reps	rest: 30s
Single-Leg Stance	1x5 reps	rest: 30s
Leg Slide (Supine)	1x20 reps	rest: 30s
Rowing	1x1 reps	rest: 10s
Windshield Wipers	1x5 reps	rest: 30s

Upper - Hypertrophy 22 exercises, 2 hrs 0 min

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Dumbbell Concentration Curl	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x8 reps	rest: 30s
	1x20 reps	rest: 30s
Running	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Hypertrophy 17 exercises, 1 hr 22 mins

Stationary Bike	0x0 reps	rest: 6s
Barbell Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Hip Adduction	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Dumbbell Side Bend	1x20 reps	rest: 30s
Cable Side Bend	1x20 reps	rest: 30s
Weighted Hanging Knee Raise	1x20 reps	rest: 30s
Barbell Press Sit-Up	1x20 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
	0x0 reps	rest: 7s
Windshield Wipers	1x20 reps	rest: 30s

Upper - Endurance 20 exercises, 2 hrs 5 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x20 reps	rest: 0s
Barbell Bench Press	3x20 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s
Dumbbell Incline Bench Press	3x20 reps	rest: 0s
Machine Lat Pulldown	3x20 reps	rest: 0s
Barbell Decline Bench Press	3x20 reps	rest: 0s
Cable Seated Row	3x20 reps	rest: 0s
Barbell Push Press	3x20 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x20 reps	rest: 0s
Dumbbell Fly	3x20 reps	rest: 0s
Barbell Shrug	3x20 reps	rest: 60s
Barbell Preacher Curl	3x20 reps	rest: 0s
Bench Dip	3x20 reps	rest: 0s
Leg Raise	3x20 reps	rest: 0s
	3x20 reps	rest: 0s
	3x20 reps	rest: 0s
Air Bike	3x20 reps	rest: 0s
Hanging Leg Raise	3x20 reps	rest: 0s
	3x20 reps	rest: 0s

Lower - Endurance 16 exercises, 1 hr 35 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Hip Adduction	3x20 reps	rest: 30s
Machine Hip Abduction	3x20 reps	rest: 30s
Barbell Deadlift	3x20 reps	rest: 30s
Machine Seated Leg Curl	3x20 reps	rest: 30s
Machine Leg Extension	3x20 reps	rest: 30s
Machine Seated Calf Raise	3x20 reps	rest: 30s
Hack Squat	3x20 reps	rest: 30s
Machine Leg Curl (Prone)	3x20 reps	rest: 30s
Back Hyperextension	3x20 reps	rest: 30s
Weighted Crunch	1x20 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	1x20 reps	rest: 30s
Hanging Leg Raise	1x20 reps	rest: 30s
Bench Weighted Decline Crunch	1x20 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
Windshield Wipers	1x20 reps	rest: 30s

Upper - Hypertrophy 21 exercises, 1 hr 57 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
Leg Raise	1x020 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Stationary Bike	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Hypertrophy 16 exercises, 1 hr 26 mins

Stationary Bike	0x0 reps	rest: 6s
Barbell Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Hip Adduction	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
Weighted Hanging Knee Raise	1x20 reps	rest: 30s
Single-Leg Stance	1x15 reps	rest: 30s
Leg Slide (Supine)	1x20 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 10s
Windshield Wipers	1x20 reps	rest: 30s

Upper - Strength 21 exercises, 1 hr 31 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x5 reps	rest: 30s
Barbell Bench Press	3x5 reps	rest: 30s
Dumbbell Lateral Raise	3x5 reps	rest: 30s
Dumbbell Incline Bench Press	3x5 reps	rest: 30s
Machine Lat Pulldown	3x5 reps	rest: 30s
Barbell Decline Bench Press	3x5 reps	rest: 30s
Cable Seated Row	3x5 reps	rest: 30s
Barbell Push Press	3x5 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x5 reps	rest: 30s
Dumbbell Fly	3x5 reps	rest: 30s
Barbell Shrug	3x5 reps	rest: 30s
Cable Bicep Curl	3x5 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x5 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Hanging Leg Raise	1x0 reps	rest: 30s
Step Machine	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Strength 16 exercises, 1 hr 13 mins

Stationary Bike	1x0 reps	rest: 6s
Machine Hip Adduction	3x5 reps	rest: 30s
Machine Hip Abduction	3x5 reps	rest: 30s
Barbell Deadlift	3x5 reps	rest: 30s
Machine Seated Leg Curl	3x5 reps	rest: 30s
Machine Leg Extension	3x5 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Hack Squat	3x5 reps	rest: 30s
Machine Leg Curl (Prone)	3x5 reps	rest: 30s
Back Hyperextension	3x5 reps	rest: 30s
Dragon Flag	1x15 reps	rest: 30s
Hanging Leg Raise	1x15 reps	rest: 30s
Barbell Press Sit-Up	1x15 reps	rest: 30s
Weight Plate Russian Twist	1x15 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 10s
Windshield Wipers	1x15 reps	rest: 30s

Upper - Hypertrophy 21 exercises, 1 hr 55 mins

Stationary Bike	0x0 reps	rest: 6s
Pull-Up	3x12 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Barbell Shrug	3x12 reps	rest: 30s
Barbell Preacher Curl	3x12 reps	rest: 30s
Dip	3x12 reps	rest: 30s
Leg Raise	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Air Bike	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x8 reps	rest: 30s
Running	0x0 reps	rest: 10s
	1x15 reps	rest: 30s

Lower - Hypertrophy 17 exercises, 1 hr 22 mins

Stationary Bike	0x0 reps	rest: 6s
Barbell Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Hip Adduction	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Dumbbell Side Bend	1x20 reps	rest: 30s
Cable Side Bend	1x20 reps	rest: 30s
Weighted Hanging Knee Raise	1x20 reps	rest: 30s
Barbell Press Sit-Up	1x20 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
	0x0 reps	rest: 7s
Windshield Wipers	1x20 reps	rest: 30s

Upper - Hypertrophy 23 exercises, 2 hrs 3 mins

Stationary Bike	1x0 reps	rest: 6s
Chin-Up	3x15 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Barbell Push Press	3x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Barbell Shrug	3x12 reps	rest: 30s
Cable Bicep Curl	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Plank	1x15 reps	rest: 30s
Rotational Crunch	1x20 reps	rest: 30s
V-Up	1x20 reps	rest: 30s
Leg Pull-In	1x20 reps	rest: 30s
Leg Raise	1x20 reps	rest: 30s
Jackknife Sit-Up	1x20 reps	rest: 30s
Air Bike	1x20 reps	rest: 30s
Step Machine	1x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Hypertrophy 16 exercises, 1 hr 25 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Hip Adduction	3x12 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Barbell Squat	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 30s
Dragon Flag	1x12 reps	rest: 30s
Hanging Leg Raise	1x12 reps	rest: 30s
Barbell Press Sit-Up	1x12 reps	rest: 30s
Weight Plate Russian Twist	1x12 reps	rest: 30s
Rowing	1x0 reps	rest: 10s
Windshield Wipers	1x12 reps	rest: 30s

Upper - Strength 21 exercises, 1 hr 33 mins

Stationary Bike	0x0 reps	rest: 6s
Machine Reverse Lat Pulldown (Close Grip)	3x5 reps	rest: 30s
Barbell Bench Press	3x5 reps	rest: 30s
Dumbbell Lateral Raise	3x5 reps	rest: 30s
Dumbbell Incline Bench Press	3x5 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 30s
Barbell Decline Bench Press	3x5 reps	rest: 30s
Cable Seated Row	3x5 reps	rest: 30s
Barbell Push Press	3x5 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x5 reps	rest: 30s
Dumbbell Fly	3x5 reps	rest: 30s
Barbell Shrug	3x5 reps	rest: 30s
Dumbbell Concentration Curl	3x5 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 30s
Crunch	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
	1x20 reps	rest: 30s
Stationary Bike	0x0 reps	rest: 10s
	1x20 reps	rest: 30s

Lower - Strength 16 exercises, 1 hr 11 mins

Stationary Bike	1x0 reps	rest: 6s
Machine Hip Adduction	3x5 reps	rest: 30s
Machine Hip Abduction	3x5 reps	rest: 30s
Barbell Deadlift	3x5 reps	rest: 30s
Machine Seated Leg Curl	3x5 reps	rest: 30s
Machine Leg Extension	3x5 reps	rest: 30s
Machine Seated Calf Raise	3x5 reps	rest: 30s
Hack Squat	3x5 reps	rest: 30s
Machine Leg Curl (Prone)	3x5 reps	rest: 30s
Back Hyperextension	3x5 reps	rest: 30s
Cable Kneeling Crunch	1x20 reps	rest: 30s
Weighted Hanging Knee Raise	1x20 reps	rest: 30s
Single-Leg Stance	1x5 reps	rest: 30s
Leg Slide (Supine)	1x20 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 10s
Windshield Wipers	1x20 reps	rest: 30s