Bulking: Push, Pull, Legs, Upper, Lower

This program focuses on the best exercises that promote functional strength and muscle hypertrophy with high exhaustion for bulking periods only. 

By following this program, trainees will maximize their gains, improve their overall physique.

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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

Cable Crunch

Wide Grip Pull-Up

Dumbbell Row

Barbell Row

Lat Pulldown

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull Day

Walking Lunge

Walking Lunge (Dumbbell)

Leg Extension

Lying Leg Curl

Goblet Squat

Clean Deadlift

Standing Calf Raise

Single Leg Calf Raise (Bodyweight)

Legs Day

Sit Up

Pec Fly (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Standing Shoulder Press (Dumbbell)

Overhead Extension (EZ Bar)

Push Day

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Viking Press

Hammer Curl

Shrug (Barbell)

Decline Crunch (Weighted)

Upper Body Day

Lying Leg Raise

Hip Thrust (Barbell)

Lunge (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Trap Bar Deadlift

Lower Body Day

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