kylekingtw

Jan 4th 2023

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Jking’s 8 Day Plan

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8 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

PPL Rest

Push Day 1 (Chest Focused) 11 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Cable High Cross-Over	3x8 reps	rest: 60s
Machine Fly	6x12 reps	rest: 60s
Machine Shoulder Press	5x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Deltoid Raise	5x12 reps	rest: 60s
Cable Tricep Kickback	3x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Pull Day (Lat Focused) 7 exercises, 0 min

Leg Day (Quad Focused) 8 exercises, 0 min

Rest 1 0 exercises, 0 min

Push Day (Delt Focused) 11 exercises, 0 min

Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Machine Shoulder Press	5x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Machine Dip	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	5x12 reps	rest: 60s

Pull Day (Mid-Back & Rear Delt Focused) 12 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	2x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	2x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s

Leg Day (Posterior-Chain Focused) 10 exercises, 0 min