y4shjoshi

Jun 29th 2023

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CBum PPL - Yash

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6 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Day 1:
1. Barbell Press (Incline or flat)
a. 2 heavy sets 5-8 reps, one back off set aim for 10-12 reps
2. Alternated dumbbell shoulder press
a. 3 working sets higher volume, 10-12 reps
3. Any form of chest flies super set with triceps extensions
a. 3 sets 10-12 reps for flies
b. 4 sets 7-10 reps for extensions
4. Lateral raises
a. 4 sets of 10-12 reps keep rest time under 1 minute
5. Dips (try and stay upright keep tension on triceps over chest)
a. 3 sets to failure

Pull Day 1:
1. Pull Downs
a. 2 warm up sets, then 3 working sets 8-10, drop set last set
2. Bent over rows
a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 rep
3. Slight Incline seated dumbbell curls
a. 4 working sets 10-12 reps
4. Pull Ups
a. 3 sets to failure
5. EZ bar curls
a. 2 sets 8-10 reps then 2 sets of 40 seconds sets

Legs Day 1:
1. Lunges
a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
2. RDL's or Deadlift
a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 reps if deadlift
3. Hips Thrusts or glute kick backs
a. 3 working sets 10-12 reps
4. Seated calf raises *superset last 4 sets
a. 6 sets of 10-12 reps
5. Hamstring curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets

Push Day 2:
1. Close Grip Flat Bench Press
a. 3 working sets of 8-10 reps
2. Standing Barbell Press
a. 3 working sets of 10-12 reps
3. Pec Deck Flies
a. 1 set 8-10 reps then 2 sets of 40 second sets
4. Overhead Triceps Movement
a. 3 sets of 10-12 reps
5. Lateral Raises super set with some form of push ups
a. 4 sets of 10-12 reps for LR
b. 3 sets to failure for push ups

Pull Day 2:
1.Pull Ups
a. 3 sets to get blood moving
(while warming up with rack pulls)
2. Rack Pulls
a. 3 warm up sets, 2 working sets 8-10 reps
3. Hammer Curls
a. 3 sets of 10-12 reps
4. Reverse Grip Row OR Pull Down
a. 3 sets 10-12 reps
5. Cable Curls
a. 3 sets 10-12 reps
6. Cable Rows
a. 2 drop sets total of 20 reps each
7. Dumbbell Curls
Run the rack to failure

Leg Day 2:
1. Squats
a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps
2. Leg Press (superset calves)
a. 2 sets 40 second sets for leg press
b. 2 sets calf raises to failure
3. Hip Adductors
a. 4 sets 10-12 reps
4. Standing Calf Raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad Extensions
a. 2 sets 10-12 reps then 2 sets triple drop set

Push 1 Pec focus 7 exercises, 54 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s

Pull 1 Upper lat focus 7 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Stability Ball Crunch	4x12 reps	rest: 60s

Legs 1 Glute & ham focus 6 exercises, 1 hr 3 mins

Dumbbell Walking Lunge	6x12 reps	rest: 60s
Barbell Romanian Deadlift	5x10 reps	rest: 60s
Barbell Deadlift	3x8 reps • 60s	rest: 60s
Machine Calf Raise	6x12 reps	rest: 60s
Machine Leg Curl (Prone)	6x10 reps	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s

Push 2 Delt focus 7 exercises, 50 mins

Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s

Pull 2 Lower lat focus 9 exercises, 1 hr 5 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Rack Pull	5x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Cable Seated Row	2x20 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Crunch	3x12 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	1x30 reps	rest: 60s

Legs 2 Quad focus 7 exercises, 1 hr 4 mins

Barbell Squat	7x10 reps	rest: 60s
Machine Leg Press	2x40 reps	rest: 60s
Calf Press On Leg Press	2x40 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s
Machine Calf Raise	2x30 reps	rest: 60s
Machine Leg Extension	4x8 reps • 60s	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s