80/20 Bulk and Shred
Bulking
Advanced
Dumbbell
Plan Details
The 80/20 Bulk and Shred routine by wellingtonamaral is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Push & Legs
Est. 62 min
13 exercises
Dumbbell Bench Press
1 Set x 7 Reps
Dumbbell Incline Bench Press
1 Set x 7 Reps
Cable Cross-Over
1 Set x 7 Reps
Cable Lower Chest Raise
1 Set x 7 Reps
Cable Shoulder Extension
1 Set x 7 Reps
Dumbbell Tricep Extension
1 Set x 7 Reps
Weighted Tricep Dip
1 Set x 7 Reps
Machine Leg Press
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Calf Raise
1 Set x 10 Reps
Dumbbell Bench Press
7 Sets x 7 Reps
Cable Shoulder Extension
7 Sets x 7 Reps
Day 4
Pull & Legs
Est. 72 min
14 exercises
Dumbbell Upright Row
1 Set x 7 Reps
Dumbbell Shoulder Press (Stability Ball)
1 Set x 7 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 7 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 7 Reps
Dumbbell One-Arm Row
1 Set x 7 Reps
Cable Drag Curl
1 Set x 7 Reps
Dumbbell Preacher Curl (Stability Ball)
1 Set x 7 Reps
Dumbbell Seated Bicep Curl
1 Set x 7 Reps
Dumbbell Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Cable Standing Leg Curl
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 7 Reps
Dumbbell Seated Bicep Curl
7 Sets x 7 Reps
Dumbbell One-Arm Row
7 Sets x 7 Reps
