Pull, push and bulk

Every lift is done 1x per week and helped by variations done once per week too. The volume is around 9 sets per muscle per week and frequency around 2-3 times per week!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Squat (Barbell)

Deficit Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Abs Crunch (Machine)

Preacher Hammer Grip Curls

Skull Crusher (Barbell)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Curl

Calf Raise (Leg Press)

Overhead Press (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

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