Intro:
Bulking Season is all about time under resistance. Here you will fine the full program. This was created to put as much bulk on as possible about as quick as you can. I ran this program for 90 days and put on about 18lbs. This was with a regiment of protein and BCAA’s for recovery. I stress to not worry about how much wight you are moving but focus on the improvement from week to week as this is a cyclical program and it is stepped. This will help you to keep pushing the body to put on as much mass as possible. Week 1 will be 3 sets with each set being 16 reps. Use weight that will push you to near failure by rep 16. The goal is not to hit fatigue every set but to be physically done by the end of the work out. Anywhere you see a ((sub) substituted) this is for you to choose based off of what you have to use. If you are at a gym to lift you should have no issues doing the original lift but you may choose to do either. If you are redistricted by equipment my suggestion would be add reps and treat the movement as burn out set.
Target:
This is a lift that is for individuals that have some experience. if you are just trying out a bulking program for the first time this is a good one to have a go at. The first 4 week are a good bit of volume and specific group training. It’s not a lift for those just looking to get a quick lift in. Each day will take a good 40 minuets to complete. Rest days are built into the program so you should rest on the days as designed. if you need to move them around its okay to do so but it’s advised that you follow the program the best you can.
Things you should Know:
The first week is clickable links to each lift as they appear in our lifting library. if you do not know how to do the lift follow the link and read the instructions on how to properly do the movement. If you need to modify the lifts for what you have available feel free to do so you can find a link to one of our coaches that did this full program and his results here> 60 Day Bulk . If you have any question reach out to one of our coaches! Now Lets get to work!
Jump to:
- Barbell bench (BB): 3 sets of 16 reps each
- Dumbbell (Db) incline press: 3 sets of 16 reps each
- Neutral Dumbbell (Db) press: 3 sets of 16 reps each
- Dumbbell (Db) fly’s: 3 sets of 16 reps each
- Pull up / push up: 3 sets of 16 reps each (Wide / Regular / Close ) – Just Body weight here and use one grip per set
- Barbell (Bb) Bent over row: 3 sets of 16 reps each
- Seated row If at a gym or Neutral Row as a sub with (Db): 3 sets of 16 reps each
- Leg press or Back Squats (Bb): 3 sets of 16 reps each
- Shoulder Db seated press: 3 sets of 16 reps each
- Incline rows Db: 3 sets of 16 reps each
- Stand Db curl: 3 sets of 16 reps each
- E-z bar Up right Row: 3 sets of 16 reps each
- Lat pull down/ sub weighted pull ups: 3 sets of 16 reps each
- Knees to elbows: 3 sets of 16 reps each
- Incline sit ups weighted: 3 sets of 16 reps each
- Barbell (Bb) dead-lifts: 3 sets of 16 reps each
- Lunges (Db): 3 sets of 16 reps each
- Barbell (Bb) lunges: 3 sets of 16 reps each
- Body squats (Body weight): 3 sets of 50 reps each
- Barbell (Bb) back squat: 3 sets of 50 reps each
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Week 2
- BB bench
- Db incline press
- Neutral press
- Leg Press
- Pull us/ push ups weighted (3×15)
- Barbell (BB) row
- Seated row
- Shoulder Db
- seated press
- Incline rows Db
- Stand BB curl
- E-z bar preachers
- Push ups Weighted
- Lat pull down
- Knees to elbows (3×15)
- Incline sit ups weighted (3×25)
- Suit rows
- Bb dead lifts
- BB Squats(sub DB Squat) 3X25
- Leg press
- calf raises
- Bb lunges 3X25
- DB Sumo squats
- Db lunges
- Bb close grip bench
- Db back flys
- Db tri ext
- Db incline curls
- Cable curls
- DB lateral raises
- Cable press downs
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Week 3
- BB bench
- Db incline press
- Neutral press
- Db flys
- Pull us/ push ups
- Bb row
- Seated row
- Leg press
- Shoulder Db seated press
- Incline rows Db
- Stand Db curl
- Ez bar URR
- Push ups
- Lat pull down
- Knees to elbows 3X15
- Incline sit ups weighted 3X25
- Suit rows
- Bb dead lifts
- Leg press (3X25)
- LP calf raises (3X25)
- Bb lunges (3X25)
- Body squats (3X50)
- Bb back squat (3X15)
- Db lunges (3X20)
- Bb close grip bench
- Db back flys
- Bb curls
- Db tri ext
- Db incline curls
- Cable curls
- Cable press downs
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Week 4
- BB bench
- Db incline press
- Neutral press
- Leg Press
- Pull us/ push ups weighted
- Bb row
- Seated row
- Shoulder Db seated press
- Incline rows Db
- Stand BB curl
- Ez bar preachers
- Push ups Weighted
- Lat pull down
- Knees to elbows 3×15
- Incline sit ups weighted 3×25
- Suit rows
- Bb dead lifts
- BB Squats (3X12)
- Leg press (3X25)
- LP calf raises (3X25)
- Bb lunges (3X10)
- DB Sumo squats (3X10)
- Db lunges (3X20)
- Bb close grip bench
- Db back flys
- Db tri ext
- Db incline curls
- Cable curls
- DB lateral raises
- Cable press downs
Week 5
- BB bench
- Db incline press
- Neutral press
- Db fly’s
- Pull us/ push ups wt and (AS MANY AS POSSIBLE) AMAP
- Bb row
- Seated row
- Leg press
- Shoulder Db seated press
- Incline rows Db
- Stand Db curl
- Ez bar (UP RIGHT ROW) URR x 20
- Push ups (AS MANY AS POSSIBLE) AMAP
- Lat pull down
- Knees to elbows x20
- Incline sit ups weighted 3×20
- Suit rows
- Bb dead lifts
- Leg press
- calf raises x 50
- Bb lunges x10
- Body squats x50
- Bb back squat
- Db lunges
- Bb close grip bench
- Db back flys
- Bb curls
- Db tri ext
- Db incline curls
- Cable curls x20
- Cable press downs x20
Week 6
- Chest and back
- Bb bench 10-8-6-4-2-10
- Incline Db bench 8-6-4-2-8
- Neutral Db bench 8-6-4-8
- Wt pull ups 3×8
- Wt push ups 3×20
- Back and arms
- Bb BOR 12-10-8-4
- Seated cable rows 15-10-8-4-4
- Shoulder press 10-6-4-2
- Db curls 10-8-6
- Tri ext 16-12-10-8-6
- Bb curls 10-8-6
- Back/shoulders
- Close grip bench 10-10-10
- Deadlift 10-8-6-4-10
- Db curl and press 10-10-10
- Knees to elbows 15-15-15
- Legs and pump
- Leg press : wu – 10-8-6-4-4-2
- Calf raises: 50+ superset with leg press
- Pull ups wt x3
- Push ups wt x 3
- Bb squat 8-6-4-3-3-2
Week 7
- Chest and back
- Bb bench 10-8-6-4-2-10
- Incline Db bench 8-6-4-2-8
- Neutral Db bench 8-6-4-8
- Wt pull ups 3×8
- Wt push ups 3×20
- Bb BOR 12-10-8-4
- Seated cable rows 15-10-8-4-4
- Shoulder press 10-6-4-2
- Db curls 10-8-6
- Tri ext 16-12-10-8-6
- Bb curls 10-8-6
- Close grip bench 10-10-10
- Deadlift 10-8-6-4-10
- Db curl and press 10-10-10
- Knees to elbows 15-15-15
- Leg press : (warm up) – 10-8-6-4-4-2
- Calf raises: 50+ superset with leg press
- Pull ups wt x3
- Push ups wt x 3
- Bb squat 8-6-4-3-3-2
Week 8
- BB bench
- Db incline press
- Neutral press
- Db flys
- Pull us/ push ups
- Bb row
- Seated row
- Leg press
- Shoulder Db
- seated press
- Incline rows Db
- Stand Db curl
- Ez bar URR
- Push ups
- Lat pull down
- Knees to elbows 3×20
- Incline sit ups weighted3x25
- Suit rows
- Bb dead lifts
- Leg press
- calf raises
- Bb lunges
- Body squats
- Bb back squat
- Db lunges
- Bb close grip bench
- Db back flys
- Bb curls
- Db tri ext
- Db incline curls
- Cable curls
- Cable press downs
Week 9
- BB bench
- Db incline press
- Neutral press
- Db flys
- Pull us/ push ups
- Bb row
- Seated row
- Leg press
- Shoulder Db seated press
- Incline rows
- Db Stand
- Db curl
- Ez bar URR
- Push ups
- Lat pull down
- Knees to elbows 3X15
- Incline sit ups weighted 3X30
- Suit rows
- Bb dead lifts
- Leg press
- calf raises
- Bb lunges
- Body squats
- Bb back squat
- Db lunges
- Bb close grip bench
- Db back flys
- Bb curls
- Db tri ext
- Db incline curls
- Cable curls
- Cable press downs