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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

Overall Balanced Muscle Building. Find your PR and use the percentages:
Week 1=60%
Week 2=65%
Week 3=70%
Week 4=80%
Week 5=60%
Week 6=90%

Test for new PR and start over at Week 1.

Monday
Wednesday
Friday
Saturday

Chest and Triceps 9 exercises, 57 mins

Barbell Bench Press	3x5 reps	rest: 180s
Machine Fly	3x5 reps	rest: 60s
Dumbbell Bench Press	3x5 reps	rest: 60s
Barbell Shoulder Press	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x5 reps	rest: 60s
Barbell Upright Row	3x5 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x5 reps	rest: 60s
Machine Ab Crunch	1x40 reps	rest: 30s

Squat 8 exercises, 54 mins

Barbell Squat	3x5 reps	rest: 180s
Machine Leg Extension	3x5 reps	rest: 60s
Machine Leg Press	3x5 reps	rest: 60s
Dumbbell Lunge	3x5 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Barbell Overhead Squat	3x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s

Chest and Biceps 8 exercises, 52 mins

Barbell Incline Bench Press	3x5 reps	rest: 180s
Dumbbell Alternating Hammer Curl	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	3x5 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x5 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x5 reps	rest: 60s
Barbell Preacher Curl	3x5 reps	rest: 60s
Barbell Hang Clean	3x5 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 30s

Deads 8 exercises, 50 mins

Barbell Deadlift	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x5 reps	rest: 60s
Back Hyperextension	3x5 reps	rest: 60s
Dumbbell One-Arm Row	3x5 reps	rest: 60s
Machine Seated Leg Curl	3x5 reps	rest: 60s
Barbell Kneeling Squat	3x5 reps	rest: 60s
T Bar Row	3x5 reps	rest: 60s
Machine Ab Crunch	1x40 reps	rest: 30s