Lower Upper Lower Upper Bulk

This 16-week plan is built to add up to 16 pounds of lean muscle through structured nutrition and progressive strength training. Using a 4-day split focused on squat, bench, and deadlift, the program cycles through hypertrophy, strength, and power phases to maximize growth. Combined with a lean bulk diet at ~3,100–3,300 calories per day, it delivers steady muscle gain, stronger lifts, and a leaner physique with minimal fat.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Squat (Paused)

Hanging Leg Raise

Lower A - Squat

Bench Press (Barbell)

Bench Press (Paused)

Overhead Press (Barbell)

Barbell Row

Pull-Up (Weighted)

Upper A - Bench

Deadlift (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Abs Crunch (Weighted)

Deadlift (Deficit)

Incline Bench Press (Dumbbell)

Seal Row

Good Morning

Upright Row (Barbell)

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