Upper/Lower

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ballancing strenght and hypertrophy

usi

Upper Power 8 exercises, 1 hr 22 mins

Barbell Bench Press	5x6 reps	rest: 130s
Pull-Up	4x8 reps	rest: 100s
Barbell Shoulder Press	4x8 reps	rest: 95s
Barbell Bent-Over Row	4x8 reps	rest: 95s
Dumbbell Incline Bench Press	4x7 reps	rest: 110s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Dip	4x8 reps	rest: 75s
Dumbbell Lateral Raise	4x8 reps	rest: 65s

Lower Power 8 exercises, 1 hr 16 mins

Upper Hype 9 exercises, 1 hr 31 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 95s
Cable V Bar Pulldown	4x12 reps	rest: 95s
Dumbbell Bench Press	4x12 reps	rest: 95s
T Bar Row	4x12 reps	rest: 75s
Dumbbell Incline Fly	3x12 reps	rest: 85s
Cable Rope Face Pull	3x12 reps	rest: 90s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 75s
Cable One-Arm Lateral Raise	3x12 reps	rest: 75s

Lower Hype + Arms Superset 9 exercises, 1 hr 21 mins

Barbell Deadlift	4x8 reps	rest: 120s
Barbell Front Squat	4x12 reps	rest: 95s
Hack Squat	3x12 reps	rest: 75s
Reverse Hyper (Flat Bench)	3x12 reps	rest: 75s
Dumbbell Lunge	3x12 reps	rest: 75s
Calf Press On Leg Press	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s