nickmbr

Apr 1st 2023

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Nick’s 20 Day Plan

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20 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 20 day that covers your entire body.

Triceps/Core/Back 9 exercises, 0 min

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Forearms/Upper Legs/Lower Legs 9 exercises, 0 min

Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Machine Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Cable Cross-Over	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Forearms/Upper Legs/Lower Legs 9 exercises, 0 min

EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

Machine Tricep Extension	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

EZ Bar Tricep Extension	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Weighted Trunk Rotation	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s

Forearms/Upper Legs/Lower Legs 9 exercises, 0 min

Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Crunch	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Seated Twist	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Machine Inner Chest Press	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Oblique Crunch	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Side Bend	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Leverage Decline Chest Press	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s

Forearms/Upper Legs/Lower Legs 9 exercises, 0 min

Dumbbell Bicep Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s

Triceps/Core/Back 9 exercises, 0 min

Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Upward Chop	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Single-Leg Cobra	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s

Chest/Shoulders/Biceps 9 exercises, 0 min

Cable Incline Fly	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s