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Ultimate jacked simulator

Kael.Coe

Mar 16th 2023

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Ultimate jacked simulator

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Monday
Wednesday
Thursday
Saturday
Sunday

Shoulders, tris 4 exercises, 0 min

	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Barbell Shoulder Press	4x8 reps	rest: 60s
	Dip	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	5x8 reps	rest: 60s

Legs 6 exercises, 0 min

	Barbell Deadlift	5x8 reps	rest: 60s
	Machine Leg Press	5x8 reps	rest: 60s
	Barbell Squat	5x8 reps	rest: 60s
	Machine Leg Extension	5x8 reps	rest: 60s
	Machine Seated Calf Raise	5x8 reps	rest: 60s
	Dumbbell Hamstring Curl	5x8 reps	rest: 60s

Chest, bi’s 9 exercises, 0 min

	Barbell Bench Press	5x8 reps	rest: 60s
	Dumbbell Incline Bench Press	5x8 reps	rest: 60s
	Dumbbell Fly	5x8 reps	rest: 60s
	Dumbbell Incline Fly	5x8 reps	rest: 60s
	Dumbbell Incline Curl	5x8 reps	rest: 60s
	Dumbbell Hammer Curl	5x8 reps	rest: 60s
	Cable Bicep Curl	5x8 reps	rest: 60s
	Dumbbell Alternating Reverse Curl	5x8 reps	rest: 60s
	Cable Reverse Preacher Curl	5x8 reps	rest: 60s

Back 5 exercises, 0 min

	Barbell Bent-Over Row	5x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
	Cable Seated Row	5x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	5x8 reps	rest: 60s
	Pull-Up	5x8 reps	rest: 60s

Pr day 3 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s

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