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Apr 1st 2023

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Ross & Sajad Bulking

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8 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Weeks 1 – 8
• Alternating Strength and Hypertrophy programs to focus on building Size and Strength
• During this phase you will build up the most Strength in your major muscle groups (Back, Chest, Legs & Shoulders) using my Push Pull Legs 7-5-3-7-5-3 formula.

Weeks 9 – 16
• Alternating GVT (German Volume Training) and Hypertrophy programs aims to maintain the strength built in the earlier part of the plan while further building size
• During this second phase of your plan you will be focusing on building Size in your major muscle groups through my GVT routines.
*** Throughout the plan, emphasis is on keeping body fat as low as possible ***

Pull - A 6 exercises, 0 min

Barbell Bench Press	6x7 reps • 120s	rest: 90s
Dumbbell Incline Bench Press	4x6 reps	rest: 90s
Dumbbell Fly	4x8 reps	rest: 90s
Dumbbell Shoulder Press	5x6 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 90s
Weighted Tricep Dip	4x8 reps	rest: 90s

Pull - A 6 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Upper Row	3x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 90s

LEGS & CALFS-A 7 exercises, 0 min

Barbell Squat	6x7 reps • 120s	rest: 90s
Machine Leg Press	4x6 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	4x6 reps	rest: 90s
Machine Leg Extension	4x8 reps	rest: 90s
Cable Standing Leg Curl	4x8 reps	rest: 90s
Dumbbell Walking Lunge	4x8 reps	rest: 90s
Machine Calf Raise	5x8 reps	rest: 90s

PUSH-B 6 exercises, 0 min

Barbell Military Press	6x7 reps • 120s	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 90s
Barbell Upright Row	4x6 reps	rest: 90s
Dumbbell Bench Press	5x6 reps	rest: 90s
Cable Cross-Over	4x8 reps	rest: 90s
Weighted Tricep Dip	3x8 reps	rest: 90s

PULL- B 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s
Weighted Pull-Up	6x7 reps • 120s	rest: 90s
Dumbbell Incline Bench Row	5x6 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	4x6 reps	rest: 90s
Cable Seated Row	4x6 reps	rest: 90s
Cable Shoulder Extension	4x8 reps	rest: 90s
Cable Upper Row	4x8 reps	rest: 90s

LEGS & CALFS-B 9 exercises, 0 min

Machine Leg Extension	2x10 reps	rest: 60s
Cable Standing Leg Curl	2x10 reps	rest: 60s
Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	6x7 reps • 120s	rest: 90s
Machine Leg Extension	4x8 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	4x6 reps	rest: 90s
Machine Leg Curl (Prone)	4x8 reps	rest: 90s
Dumbbell Walking Lunge	4x8 reps	rest: 90s
Dumbbell Seated Calf Raise	5x10 reps	rest: 90s

HPR - CHEST 8 exercises, 0 min

Roll Down	3x10 reps • 120s	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	5x6 reps	rest: 90s
Weighted Tricep Dip	4x8 reps	rest: 90s
Dumbbell Incline Fly	4x10 reps	rest: 90s
Machine Bench Press	5x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 90s
Cable Straight Arm Crossover	4x10 reps	rest: 90s

HPR - Back 7 exercises, 0 min

Cable Seated Row	3x10 reps • 120s	rest: 90s
Dumbbell One-Arm Row	5x6 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Pull-Up	5x8 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 90s
Cable Rope Face Pull	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 90s