Greyskull LP with Hypertrophy Addons

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

- First three sets of each lift are for warming up
-- 55%/4 reps, 70%/3 reps, 85%/2 reps
- Last set is always "As Many Reps As Possible" (AMRAP)
- Progress with 2.5 pounds for upper body and 5 pounds for lower body
- If you fail to make 5 reps in the FINAL SET, deload by 10%

Week A Day 1 - PP/SQ 6 exercises, 52 mins

Barbell Push Press	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Assisted Chin-Up	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 180s

Week A Day 2 - BP/DL 6 exercises, 51 mins

Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 180s

Week A Day 3 - PP/SQ 6 exercises, 52 mins

Barbell Push Press	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Assisted Chin-Up	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 180s

Week B Day 1 - BP/SQ 6 exercises, 51 mins

Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 180s

Week B Day 2 - PP/DL 6 exercises, 52 mins

Barbell Push Press	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Assisted Chin-Up	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 180s

Week B Day 3 - BP/SQ 6 exercises, 51 mins

Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 180s