Home Workout: 4/5 Days - Week 7/8

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

See week 1/2 for full description.

Weeks 5 and 6 change the warm up to skipping and change a number of the exercises.

The tricep exercise is now tricep kickbacks, abs is reverse crunches, and shoulders is a barbell shrug.

Day 1
Day 2
Day 3
Day 4
Day 6

Arms (legs) 10 exercises, 56 mins

	1x0 reps	rest: 1s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 20s
	2x10 reps	rest: 3s
Dumbbell Lunge	3x20 reps	rest: 20s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 20s
	2x10 reps	rest: 3s
Dumbbell Lunge	3x10 reps	rest: 20s
Yoga	1x0 reps	rest: 5s

Abs (chest/back) 10 exercises, 54 mins

	1x0 reps	rest: 1s
Air Bike	3x20 reps	rest: 20s
Reverse Crunch	3x20 reps	rest: 20s
Oblique Crunch	3x20 reps	rest: 20s
Barbell Deadlift	3x10 reps	rest: 20s
Air Bike	3x20 reps	rest: 20s
Reverse Crunch	3x20 reps	rest: 20s
Oblique Crunch	3x20 reps	rest: 20s
Barbell Deadlift	3x10 reps	rest: 20s
Yoga	1x0 reps	rest: 5s

Legs (arms) 10 exercises, 57 mins

	1x0 reps	rest: 1s
Barbell Lunge	3x20 reps	rest: 20s
Barbell Standing Calf Raise	3x10 reps	rest: 20s
Glute Kickback	3x20 reps	rest: 20s
Barbell Curl	3x10 reps	rest: 20s
Barbell Lunge	3x10 reps	rest: 20s
Barbell Standing Calf Raise	3x10 reps	rest: 20s
Glute Kickback	3x20 reps	rest: 20s
Barbell Curl	3x10 reps	rest: 20s
Yoga	1x0 reps	rest: 5s

Back and Chest (abs) 10 exercises, 45 mins

	1x0 reps	rest: 1s
Dumbbell Deadlift	3x10 reps	rest: 20s
Dumbbell Shoulder Shrug	3x10 reps	rest: 20s
	3x10 reps	rest: 20s
Air Bike	3x20 reps	rest: 20s
Dumbbell Deadlift	3x10 reps	rest: 20s
Dumbbell Shoulder Shrug	3x10 reps	rest: 20s
	3x10 reps	rest: 20s
Air Bike	3x20 reps	rest: 20s
Yoga	1x0 reps	rest: 5s

Full Body (optional) 14 exercises, 1 hr 2 mins

	1x0 reps	rest: 1s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 15s
Air Bike	2x30 reps	rest: 15s
Dumbbell Lunge	2x15 reps	rest: 15s
Dumbbell Deadlift	2x15 reps	rest: 15s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 15s
Reverse Crunch	2x30 reps	rest: 15s
Dumbbell Calf Raise	2x15 reps	rest: 15s
Dumbbell Shoulder Shrug	2x15 reps	rest: 15s
	2x10 reps	rest: 3s
Oblique Crunch	2x30 reps	rest: 15s
Glute Kickback	2x15 reps	rest: 15s
	2x15 reps	rest: 15s
Yoga	1x0 reps	rest: 5s