sylvan’s bulk

Elevate your gains with the **Sylvan Bulk** program, a focused one-week journey designed for advanced lifters aiming to sculpt and build muscle. With just one intense workout per week, you'll dive deep into targeted exercises like the Shoulder Press and Tricep Pushdown, maximizing your strength and hypertrophy. Each session spans approximately 110 minutes, utilizing a full gym setup to push your limits. Get ready to transform your physique and unleash your full potential!

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Week 15

Week 16

Week 17

Week 18

Calf Raise (Leg Press)

Leg Press (45 Degrees)

Hip Thrust (Machine)

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

Side Plank

Russian Twist

Legs 

Shoulder Press (Machine)

Seated Row (Cable)

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Chest Fly (Machine)

High Row

one arm lat pull down

Chest & Back 

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Bayesian Curl

Lateral Raise (Cable)

JM Press

Preacher Curl (Machine)

Rear Delt Fly (Machine)

ShArms

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