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Nov 22nd 2023

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Weights (add in your own rest days)

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8 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pick 6-10 exercises and at least 1 compound exercise for each muscle group worked, 3 sets of 8-10 reps as an initial starter for muscle growth. Add in drop sets and super sets when you feel the need to do so.

Chest 22 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 45s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 40s
Machine Inner Chest Press	3x8 reps	rest: 60s

Triceps 18 exercises, 0 min

Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s
	3x8 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Pronated)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s

Back 18 exercises, 0 min

Machine Seated Row	5x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 45s
Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 45s
Cable Reverse Crossover	3x8 reps	rest: 60s

Biceps 20 exercises, 0 min

Barbell Preacher Curl	5x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 45s
	3x8 reps	rest: 45s
Cable One-Arm High Curl	3x8 reps	rest: 45s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Shoulders 19 exercises, 0 min

Machine Shoulder Press	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Weight Plate Front Raise	6x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Seated Press	3x8 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	5x8 reps	rest: 60s
Cable Upright Row	5x8 reps	rest: 60s
	3x8 reps	rest: 45s

Traps 7 exercises, 0 min

Dumbbell Shoulder Shrug	9x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 10s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Rope Row to Neck	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s

Legs 18 exercises, 0 min

Machine Leg Press	5x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s

Abs 17 exercises, 0 min

	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Decline Bench Ab Reach	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 5s
Crunch with Hands Overhead	3x8 reps	rest: 5s
Alternating Heel Touch	3x8 reps	rest: 50s
Dumbbell Side Bend	3x8 reps	rest: 45s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Decline Oblique Crunch	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Decline Bench Leg Raise	3x8 reps	rest: 60s