80/20 Bulk and Shred

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1 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

80% of the gains in 20% the work, 2 day split to be alternated with abs, circuit, HIIT workouts of choice (those should be limited to 15-30 minute sessions). For results, all exercises should fail at about 7 reps, and breaks minimized over the weeks. Two days of rest, 1.8 grams of protein per pound of lean body mass, low carb high fat diet, and plenty of daily sleep are essential. This program should repeat for 4 weeks. Great gains during busy times.

Day 1
Day 4

Push & Legs 13 exercises, 1 hr 1 min

Dumbbell Bench Press	1x7 reps	rest: 90s
Dumbbell Incline Bench Press	1x7 reps	rest: 90s
Cable Cross-Over	1x7 reps	rest: 90s
Cable Lower Chest Raise	1x7 reps	rest: 90s
Cable Shoulder Extension	1x7 reps	rest: 90s
Dumbbell Tricep Extension	1x7 reps	rest: 90s
Weighted Tricep Dip	1x7 reps	rest: 90s
Machine Leg Press	1x10 reps	rest: 90s
Kettlebell Goblet Squat	1x10 reps	rest: 90s
Machine Leg Extension	1x10 reps	rest: 90s
Machine Calf Raise	1x10 reps	rest: 90s
Dumbbell Bench Press	7x7 reps	rest: 45s
Cable Shoulder Extension	7x7 reps	rest: 45s

Pull & Legs 14 exercises, 1 hr 11 mins

Dumbbell Upright Row	1x7 reps	rest: 120s
Dumbbell Shoulder Press (Stability Ball)	1x7 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	1x7 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	1x7 reps	rest: 120s
Dumbbell One-Arm Row	1x7 reps	rest: 60s
Cable Drag Curl	1x7 reps	rest: 120s
Dumbbell Preacher Curl (Stability Ball)	1x7 reps	rest: 120s
Dumbbell Bicep Curl	1x7 reps	rest: 60s
Dumbbell Deadlift	1x10 reps	rest: 120s
Barbell Romanian Deadlift	1x10 reps	rest: 120s
Cable Standing Leg Curl	1x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	7x7 reps	rest: 30s
Dumbbell Bicep Curl	7x7 reps	rest: 30s
Dumbbell One-Arm Row	7x7 reps	rest: 30s