The Bulkhead 💀

**The Bulkhead 💀** is a comprehensive 16-week program designed to build serious muscle and strength through a rigorous 7-day training schedule. Each week focuses on compound lifts and targeted exercises, ensuring you hit every major muscle group while maximizing your gains. With a blend of barbell, dumbbell, and cable movements, you'll challenge your limits and push past plateaus. Get ready to transform your physique and unleash your inner powerhouse!

Time Under Tension:
•	Use controlled eccentrics (3-4 seconds) on isolation exercises.

Rest Periods:
•	Compounds: 90-120 seconds.
•	Isolations: 60-90 seconds.

Weight Milestones
•	After 20-30 days of cutting:
•	Goal Weight: 74-75 kg (leaner, defined look).
•	During a light bulk:
•	Target Weight Gain: ~0.25-0.5 kg per month.
•	Example: 76 kg → 78-79 kg in 6 months.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Dumbbell)

Stationary bike

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Deadlift (Barbell)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Straight Arm Pulldown

Bicep Curl (EZ Bar)

Hammer Curl

Cardio (LISS)

HIIT Circuit

Stretching

Barbell Row

Seated Row (Cable)

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

Cable Crunch

Plank

Side Plank

Lying Leg Raise

Decline Crunch

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Chest Fly (Cable)

Bench Press (Close Grip)

1km Row

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