CKing1977

Oct 1st 2018

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8 Day Split Bulking Plan

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Shoulders/Glutes 7 exercises, 47 mins

Barbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Rear Press	3x6 reps	rest: 60s
Barbell Hip Thrust	3x6 reps	rest: 60s
Glute Kickback	3x20 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x6 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s

Day 2 Back 8 exercises, 56 mins

Barbell Deadlift	3x6 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x6 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Day 3 Chest 7 exercises, 44 mins

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Decline Bench Press	3x6 reps	rest: 60s
Cable Cross-Over	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	4x6 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s

Day 4 Legs/Shoulders 9 exercises, 1 hr 2 mins

Dumbbell Bent-Over Raise	3x6 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 60s
Machine Leg Press	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x6 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Day 5 Shoulders/Glutes 7 exercises, 46 mins

Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Hammer Shoulder Press	3x6 reps	rest: 60s
Barbell Hip Thrust	3x6 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x6 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s

Day 6 Back 8 exercises, 55 mins

Day 7 Chest 7 exercises, 44 mins

Dumbbell Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x6 reps	rest: 60s
Cable Cross-Over	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 60s
Barbell Seated Tricep Extension	4x6 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s

Day 8 Legs/Shoulders 9 exercises, 1 hr 2 mins