BULKMANIA

This program is designed for raw strength and size gain in offseason

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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

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Skull Crusher (Barbell)

Tricep Extension (Cable)

CHEST AND ARMS

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Single Arm Rear Delt Fly (Cable)

Standing Calf Raise

Seated Calf Raise

Hanging Leg Raise

Cable Crunch

BACK AND CALVES 

Romanian Deadlift (Barbell)

Squat (Barbell)

Hamstring Curl

Leg Extension

Leg Press

LEGS

Pull-Up (Weighted)

Barbell Row

Bicep Curl (Barbell)

PULL DAY

Cardio (Zone 2)

ACTIVE REST DAY

Dip (Weighted)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

PUSH DAY

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