Grayson 8 Bulk

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

bulking phase

chest and back 10 exercises, 1 hr 15 mins

Barbell Bench Press	3x6 reps	rest: 90s
Barbell Incline Bench Press	3x6 reps	rest: 90s
Dumbbell Incline Fly	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Machine Ab Crunch	3x10 reps	rest: 60s
Stability Ball Trunk Rotation	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s

legs, forearms 9 exercises, 1 hr 3 mins

Barbell Squat	4x6 reps	rest: 120s
Machine Leg Extension	3x6 reps	rest: 60s
Machine Seated Leg Curl	3x6 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Stability Ball Trunk Rotation	3x10 reps	rest: 60s

shoulders, neck, arms 10 exercises, 1 hr 15 mins

Barbell Shoulder Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Leverage Machine Shrug	4x8 reps	rest: 90s
	3x10 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Stability Ball Trunk Rotation	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s