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    8 Week Bulk PDF

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    Lê Bá Thành Phú
    The document outlines an 8-week bulk training program. It includes 5 days of workouts per week targeting different muscle groups. The first 4 weeks focus on learning exercises and building a foundation, while weeks 5-8 enter the "battle" phase aimed at pushing limits by increasing weights, reps, sets and decreasing rest. Nutrition is also emphasized to support muscle growth during the program.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    8 Week Bulk PDF

    Uploaded by

    Lê Bá Thành Phú
    448 views19 pages
    The document outlines an 8-week bulk training program. It includes 5 days of workouts per week targeting different muscle groups. The first 4 weeks focus on learning exercises and building a foundation, while weeks 5-8 enter the "battle" phase aimed at pushing limits by increasing weights, reps, sets and decreasing rest. Nutrition is also emphasized to support muscle growth during the program.

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    8 WEEK BULK.pdf

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    The document outlines an 8-week bulk training program. It includes 5 days of workouts per week targeting different muscle groups. The first 4 weeks focus on learning exercises and building a foundation, while weeks 5-8 enter the "battle" phase aimed at pushing limits by increasing weights, reps, sets and decreasing rest. Nutrition is also emphasized to support muscle growth during the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    448 views19 pages

    8 Week Bulk PDF

    Uploaded by

    Lê Bá Thành Phú
    The document outlines an 8-week bulk training program. It includes 5 days of workouts per week targeting different muscle groups. The first 4 weeks focus on learning exercises and building a foundation, while weeks 5-8 enter the "battle" phase aimed at pushing limits by increasing weights, reps, sets and decreasing rest. Nutrition is also emphasized to support muscle growth during the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 19
    At a glance
    Powered by AI
    The document outlines a 8 week customized workout and nutrition plan.

    The workout plan is split into 4 days targeting different body parts (upper body, lower body, back and biceps, chest shoulders and triceps) with specific exercises, sets, reps and rest periods listed for each day.

    The nutrition plan provides guidelines for meals and macros to aim for at breakfast, lunch and dinner for each day of the week with combinations of protein, carbs, fats, fruits and vegetables.

    8 WEEK BULK

    CUSTOMIZED ONLY FOR MR CAO MINH


    NHAN

    CYPHERz

    [ROAD TO FITNESS]
    I. WARM UP

    II. JOURNEY TO GROWTH

    III. BATTLE

    IV. NUTRITION

    Page 1
    5 MINUTES WARM -UP :
    https://www.youtube.com/watch?v=4PZlJdpF73s

    TRAINING

    *Note: Nếu một bài tập để “ 0 “ giây nghỉ, có


    nghĩa là sẽ đi bài kế tiếp nó ngay tức thì. Anh
    có thể chọn 1 trong 3 bài ab cicruits trước khi
    vô bài tập chính nằm bên phần JOURNEY TO
    GROWTH.

    Page 2
    Page 3
    DAY 1 – UPPER BODY

    Excercises Sets Reps Rest


    Push up 5 10 60s
    Lat pull down 3 12 60s
    Barbell Bench Press 3 15, 12, 10 0s
    Seated Cable Row 3 10 60s
    Standing Dumbell Press 3 15, 12, 10 60s
    Standing Dumbell Curl 3 10 0s
    Tricep Rope Press Down 3 10 60s
    Push-up : https://www.youtube.com/watch?v=IODxDxX7oi4

    Lat pull down : https://www.youtube.com/watch?v=CAwf7n6Luuc

    Barbell bench press : https://www.youtube.com/watch?v=rT7DgCr-3pg

    Seated cable row : https://www.youtube.com/watch?v=xQNrFHEMhI4

    Standing dumbell press : https://www.youtube.com/watch?v=eYHPM-wWYKs

    Standing dumbell curl : https://www.youtube.com/watch?v=sAq_ocpRh_I

    Tricep rope press down : https://www.youtube.com/watch?v=vB5OHsJ3EME

    Page 4
    DAY 2 – LOWER BODY

    Exercise Set Rep Rest


    Barbell Squat 5 12,10,8 60s
    Dumbell lunges 5 12,10,8 60s
    Lower back extension 3 10 60s
    Single leg press 5 15,12,10 60s
    Leg extensions 3 10 0s
    Hamstring extensions 3 10 60s
    Seated calf raises 3 10 60s
    Barbell squat https://www.youtube.com/watch?v=X0qC1k0Zi6k

    Dumbell lunges https://www.youtube.com/watch?v=D7KaRcUTQeE

    Lower back extension https://www.youtube.com/watch?v=ph3pddpKzzw

    Single leg Press https://www.youtube.com/watch?v=xT5-HS6e9O4

    Leg extentions https://www.youtube.com/watch?v=YyvSfVjQeL0

    Hamstring extensions https://www.youtube.com/watch?v=q1cKTmaeQWo

    Seated calf raiseshttps://www.youtube.com/watch?v=JbyjNymZOt0

    Page 5
    DAY 3 – BACK AND BICEPS

    Exercise Set Rep Rest


    Incline dumbell row 3 15,12,10 60s
    Lat pull down 3 10 0s
    Dumbell shrugs 3 15,12,10 60s
    Seated cable row 3 10 60s
    Ez-bar curl 3 15,12,10 60s
    Cable curl 3 10 0s
    Dumbell hammer curls 3 15,12,10 60s
    Incline dumbell row https://www.youtube.com/watch?v=lthUc2I9NNo

    Lat pull down https://www.youtube.com/watch?v=AOpi-p0cJkc

    Dumbell Shrugs https://www.youtube.com/watch?v=cJRVVxmytaM

    Seated cable row https://www.youtube.com/watch?v=GZbfZ033f74

    Ez-bar curl https://www.youtube.com/watch?v=zG2xJ0Q5QtI

    Cable curl https://www.youtube.com/watch?v=AsAVbj7puKo

    Dumbell hammer curls https://www.youtube.com/watch?v=zC3nLlEvin4

    Page 6
    DAY 4 – CHEST, SHOULDER, TRICEPS

    Exercise Set Rep Rest


    Incline Dumbell Press 3 15,12,10 0s
    Machine Fly 3 10 60s
    Seated Dumbell Shoulder Press 3 15,12,10 0s
    Dumbell Lateral Raises 3 10 0s
    Shoulder Taps 3 30s 60s
    Skull Crushers 3 15,12,10 0s
    Triceps V bar Push down 3 10 60s
    Incline dumbell press https://www.youtube.com/watch?v=8iPEnn-ltC8

    Machine Fly https://www.youtube.com/watch?v=Z57CtFmRMxA

    Seated dumbell shoulder press https://www.youtube.com/watch?v=qEwKCR5JCog

    Dumbell Lateral raiseshttps://www.youtube.com/watch?v=3VcKaXpzqRo

    Shoulder Tapshttps://www.youtube.com/watch?v=wcKyqAMqueQ

    Skull Crushers https://www.youtube.com/watch?v=d_KZxkY_0cM

    Triceps V bar Push downhttps://www.youtube.com/watch?v=2-LAMcpzODU

    Page 7
    DAY 5 – HIGH INTENSITY INTERVAL TRAINING

    Exercise Set Rep Rest


    Jump Rope 3 30s 0s

    Burpees 3 20s 0s

    Dumbell cross jab 3 45s 0s

    Push up 3 20s 0s

    Pull up 3 20s 0s

    Kettlebell swing 3 30s 0s

    Jump squats 3 30s 120s

    Burpees https://www.youtube.com/watch?v=dZgVxmf6jkA

    Dumbell cross jab https://www.youtube.com/watch?v=QIIjV_4G5d4

    Pull up https://www.youtube.com/watch?v=eGo4IYlbE5g

    Kettlebell swinghttps://www.youtube.com/watch?v=YSxHifyI6s8

    Jump squats https://www.youtube.com/watch?v=DeTBwEL4m7s

    Page 8
    DAY 6 – STRETCH DAY

    *Note: Anh tập giãn cơ thể xong rồi kết thúc ngày 6 với một bài bụng
    e để ở trên

    https://www.youtube.com/watch?v=4zBnM_uozXM&t=64s

    Page 9
    Summary:

    _ Sau khi hoàn tất phần warm up nghỉ 60s và bắt


    đầu vào phần Journey to Growth.

    _ A phải kiên trì phần Journey từ tuần 1 đến hết


    tuần 4 là bao gồm 1 tháng.

    _Bắt đầu từ tuần 5 đến tuần 8 là giai đoạn bức phá


    còn được gọi là giai đoạn Battle.

    _Giai đoạn Battle này a phải bắt buộc bản thân


    mình phải vượt qua được giới hạn: tăng số tạ, tăng
    rep, set, và số rest giảm.

    Page 10
    Sau khi kết thúc giai đoạn journey to growth mục đích là để
    làm quen với động tác và bài tập. ( week 1-4 )

    Kể từ ( week 5-8 ) trở đi anh sẽ đưa bản thân mình vào giai
    đoạn khó nhất trong tập luyện.

    Bài tập không thay đổi chỉ thay đổi cường độ tập mục đích chủ
    yếu đưa a vào giai đoạn Time under tension ( sự căng thẳng
    của thời gian). Bắt buộc cho cơ bắp của anh cảm nhận được độ
    mỏi và đau, nhịp tim của a sẽ dần đập nhanh hơn, thể chất lẫn
    tinh thần rất dễ sụp đổ, nhưng a vượt qua được hết tất cả
    những khó khăn này a sẽ có được body mình mong muốn.

    Page 11
    DAY 1 – UPPER BODY

    Excercises Sets Reps Rest


    Push up 5 20 45s
    Lat pull down 4 15,12,10,8 45s
    Barbell Bench Press 5 15, 12, 10,8,6 0s
    Seated Cable Row 4 10 45s
    Standing Dumbell Press 4 15, 12, 10,8 45s
    Standing Dumbell Curl 4 15,12,10,8 0s
    Tricep Rope Press Down 4 15,12,10,8 45s

    Page 12
    DAY 2 – LOWER BODY

    Exercise Set Rep Rest


    Barbell Squat 5 12,10,8 0s
    Dumbell lunges 5 10 0s
    Lower back extension 3 10 45s
    Single leg press 5 15,12,10 0s
    Leg extensions 3 20 0s
    Hamstring extensions 3 20 45s
    Seated calf raises 3 30 (10 inward, 10 45s
    forward, 10
    outward )

    Page 13
    DAY 3 – BACK AND BICEPS

    Exercise Set Rep Rest


    Incline dumbell row 5 15,12,10,8,8 0s
    Lat pull down 3 10 45s
    Dumbell shrugs 5 15,12,10,10,10 0s
    Seated cable row 5 15x5 45s
    Ez-bar curl 5 15,12,10,8,6 45s
    Cable curl 3 15x5 0s
    Dumbell hammer curls 3 15,12,10 45s

    Page 14
    DAY 4 – CHEST, SHOULDER, TRICEPS

    Exercise Set Rep Rest


    Incline Dumbell Press 5 15,12,10,8,8 0s
    Machine Fly 5 10 45s
    Seated Dumbell Shoulder Press 5 15,12,10,8,6 0s
    Dumbell Lateral Raises 5 10 0s
    Shoulder Taps 5 30s 45s
    Skull Crushers 4 15,12,10,8 0s
    Triceps V bar Push down 4 10 45s

    Page 15
    DAY 5 – HIGH INTENSITY INTERVAL TRAINING

    Exercise Set Rep Rest


    Jump Rope 4 45s 0s

    Burpees 4 45s 0s

    Dumbell cross jab 4 45s 0s

    Push up 4 30s 0s

    Pull up 4 20s 0s

    Kettlebell swing 4 30s 0s

    Jump squats 4 30s 120s

    DAY 6 – STRETCH DAY

    Page 16
    NUTRITION
    Sáng Chiều

    Thứ 2 6h30 9h30 11h30 2h 3h30-5h30 6h-7h


    Protein Vegie Fat Fruits Sugar Protein
    + + + + Or +
    Carb Fruits Carb Protein Protein Carb
    + + Or +
    Sugar Protein Carb Vegie

    Thứ 3 6h30 9h 12h 3h 3h30-5h30: 6h30-7h30


    Protein Vegie Fat Fruits Sugar Protein
    + + + + Or +
    Carb Fruits Carb Protein Protein Carb
    + + +
    Sugar Protein Vegie

    Thứ 4 6h30 9h 11h 3h 3h30-5h30 6h30-7h30


    Protein Sugar Protein Fat Carb Vegie
    + + + Or + +
    Carb Fruits Carb Sugar Protein Protein
    + +
    Sugar Carb
    Thứ 5 6h30 9h 11h30 3h 3h30-5h30 6h30-7h30
    Sugar Sugar Protein Sugar Protein Protein
    + + + +
    Protein Carb Vegie Carb
    +
    Fat

    Thứ 6 6h30 9h 11h30 3h 3h30-5h30 6h30-7h30


    Vegie Sugar Protein Fat Protein Carb
    + + + +
    Protein Carb Sugar Protein
    + +
    Vegie Vegie

    Page 17
    Thứ 7 6h30 9h 11h 3h. 3h30-5h30 6h30-7h30

    Chủ 6h30 9h 11h 3h 3h30-5h30 7h30


    Nhật

    Page 18

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