Jking’s 8 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The Jking’s 8 Day Plan routine by kylekingtw is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
PPL Rest
Routine detail
Day 1
Push Day 1 (Chest Focused)
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Machine Fly
6 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Pull Day (Lat Focused)
Est. 0 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Cable Elevated Row
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Pullover
4 Sets x 15 Reps
Hammer Strength Row Machine
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Day 3
Leg Day (Quad Focused)
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Day 4
Rest 1
Est. 0 min
0 exercises
This day is empty
Day 5
Push Day (Delt Focused)
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
5 Sets x 12 Reps
Day 6
Pull Day (Mid-Back & Rear Delt Focused)
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
D Handle Machine Row
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 7
Leg Day (Posterior-Chain Focused)
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 12 Reps
Bodyweight Calf Raise
5 Sets x 12 Reps
Smith Machine Calf Raise
4 Sets x 10 Reps
Day 8
Rest 2
Est. 0 min
0 exercises
This day is empty
