Bulk X Shred Training Edition – Overview

Name: Bulk X Shred Training Edition
Trainer: Kai Greene
Focus: Muscle Building and Fat Loss
Program Type: Training and Nutrition Program

Program Details:

1. Training Phases:

• Phase 1: Bulk
  • Objective: Build muscle mass
  • Training Focus: Heavy lifting, compound exercises, progressive overload
  • Sample Exercises: Squats, deadlifts, bench press, rows
• Phase 2: Shred
  • Objective: Reduce body fat while preserving muscle
  • Training Focus: High-intensity interval training (HIIT), increased cardio, high-rep workouts
  • Sample Exercises: Circuit training, kettlebell workouts, cardio intervals

2. Weekly Training Split:

• Typically includes a combination of:
  • Upper Body Days: Chest, back, shoulders, arms
  • Lower Body Days: Legs, glutes, calves
  • Rest and Recovery Days

3. Nutrition Plan:

• Bulk Phase: Caloric surplus with high protein intake, balanced macros (carbohydrates, fats, proteins)
• Shred Phase: Caloric deficit with high protein intake to maintain muscle mass, controlled carbs and fats

4. Supplement Recommendations:

• Bulk Phase: Protein powders, creatine, branched-chain amino acids (BCAAs)
• Shred Phase: Fat burners, pre-workouts, protein supplements

5. Additional Features:

• Detailed workout routines
• Sample meal plans
• Progress tracking tools
• Motivational tips from Kai Greene

Goals:

• Muscle Gain: Achieve significant muscle hypertrophy during the bulk phase.
• Fat Loss: Effectively reduce body fat while maintaining muscle mass in the shred phase.