Dylan And Kris Bulk

by Dylan B.

3 athletes joined

5.0

(1 rating)

Program Description

Get big

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Jul 29, 2024 03:57
Last Edited
Oct 21, 2024 03:39

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Seated Overhead Press (Barbell)

3

6 reps

-

2

Chest Press (Machine)

3

15 reps

-

3

Lateral Raise (Dumbbell)

4

10 reps

-

4

Chest Fly (Machine)

2

10 reps

-

5

Tricep Rope Push Down (Cable)

3

20 reps

-

6

Decline Sit Up (Weighted)

3

12 reps

-

Day 1

1

Bench Press (Barbell)

3

1

6 reps

10 reps

-

-

2

Seated Overhead Press (Barbell)

3

10 reps

-

3

Lateral Raise (Dumbbell)

4

10 reps

-

4

Chest Fly (Machine)

2

10 reps

-

5

Tricep Rope Push Down (Cable)

3

20 reps

-

6

Decline Sit Up (Weighted)

3

12 reps

-

Day 2

1

Pull-Up (Neutral Grip, Weighted)

3

8 reps

-

2

Seated Row (Cable)

3

12 reps

-

3

Lat Pulldown

3

12 reps

-

4

Rear Delt Fly (Machine)

2

15 reps

-

5

Hammer Curl

2

8 reps

-

6

Bicep Curl (Dumbbell)

2

20 reps

-

Day 2

1

Chest Supported Row (Dumbbell)

3

8 reps

-

2

Lat Pulldown

3

12 reps

-

3

Rear Delt Fly (Machine)

2

15 reps

-

4

Hammer Curl

2

8 reps

-

5

Bicep Curl (Dumbbell)

2

20 reps

-

6

Dead Hang

2

60 reps

-

Day 3

1

Squat (Barbell)

3

5 reps

-

2

Romanian Deadlift (Barbell)

3

12 reps

-

3

Standing Calf Raise

3

15 reps

-

4

Leg Extension

3

10 reps

-

5

Hamstring Curl

3

10 reps

-

6

Cable Crunch

3

8 reps

-

Day 3

1

Trap Bar Deadlift

3

5 reps

-

2

Leg Press

3

12 reps

-

3

Hamstring Curl

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Standing Calf Raise

3

15 reps

-

6

Cable Crunch

3

8 reps

-

Day 4

1

Bicep Curl (Barbell)

3

8 reps

-

2

Close Grip Bench Press (Smith Machine)

2

15 reps

-

3

Bicep Curl (Dumbbell)

2

15 reps

-

4

Tricep Pushdown (Cable)

3

10 reps

-

5

Reverse Wrist Curl (Barbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

3

15 reps

-

Day 4

1

Close Grip Bench Press (Smith Machine)

3

8 reps

-

2

Bicep Curl (Barbell)

2

15 reps

-

3

Tricep Pushdown (Cable)

3

10 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Reverse Wrist Curl (Barbell)

3

15 reps

-

6

Lateral Raise (Dumbbell)

3

15 reps

-

Day 5

1

Chest Supported Row (Dumbbell)

3

15 reps

-

2

Bench Press (Barbell)

3

10 reps

-

3

Lat Pulldown (Close Grip)

3

10 reps

-

4

AD Press (Smith Machine)

2

20 reps

RPE 10

5

Shrug (Barbell)

2

8 reps

-

6

Chest Fly (Machine)

3

12 reps

-

Day 5

1

Chest Supported Row (Dumbbell)

3

15 reps

-

2

Bench Press (Barbell)

3

10 reps

-

3

Lat Pulldown (Close Grip)

3

10 reps

-

4

AD Press (Smith Machine)

2

20 reps

RPE 10

5

Shrug (Barbell)

2

8 reps

-

6

Chest Fly (Machine)

3

12 reps

-

Day 1

1

Seated Overhead Press (Barbell)

3 Sets

6 Reps

-

2

Chest Press (Machine)

3 Sets

15 Reps

-

3

Lateral Raise (Dumbbell)

4 Sets

10 Reps

-

4

Chest Fly (Machine)

2 Sets

10 Reps

-

5

Tricep Rope Push Down (Cable)

3 Sets

20 Reps

-

6

Decline Sit Up (Weighted)

3 Sets

12 Reps

-

Day 2

1

Pull-Up (Neutral Grip, Weighted)

3 Sets

8 Reps

-

2

Seated Row (Cable)

3 Sets

12 Reps

-

3

Lat Pulldown

3 Sets

12 Reps

-

4

Rear Delt Fly (Machine)

2 Sets

15 Reps

-

5

Hammer Curl

2 Sets

8 Reps

-

6

Bicep Curl (Dumbbell)

2 Sets

20 Reps

-

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

12 Reps

-

3

Standing Calf Raise

3 Sets

15 Reps

-

4

Leg Extension

3 Sets

10 Reps

-

5

Hamstring Curl

3 Sets

10 Reps

-

6

Cable Crunch

3 Sets

8 Reps

-

Day 5

1

Chest Supported Row (Dumbbell)

3 Sets

15 Reps

-

2

Bench Press (Barbell)

3 Sets

10 Reps

-

3

Lat Pulldown (Close Grip)

3 Sets

10 Reps

-

4

AD Press (Smith Machine)

2 Sets

20 Reps

@10

5

Shrug (Barbell)

2 Sets

8 Reps

-

6

Chest Fly (Machine)

3 Sets

12 Reps

-

Day 4

1

Bicep Curl (Barbell)

3 Sets

8 Reps

-

2

Close Grip Bench Press (Smith Machine)

2 Sets

15 Reps

-

3

Bicep Curl (Dumbbell)

2 Sets

15 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

10 Reps

-

5

Reverse Wrist Curl (Barbell)

3 Sets

15 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-