Lean Bulking/Maingaining Mesocycle Type Sparta

by Iwo Górski

Program Description

As university can get in the way with training. This program was made to alter that

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 11, 2025 06:46
Last Edited
Dec 14, 2025 02:19

Muscle Engagement

Front

Back

MuscleSet

Biceps

12.6%

Front Delts

12.6%

Triceps

12.6%

Upper Back

11.9%

Lats

11.2%

Middle Delts

10.5%

Chest

8.4%

Forearms

4.2%

Abs

4.2%

Quadriceps

2.8%

Glutes

2.8%

Hamstrings

2.8%

Rear Delts

2.1%

Lower Back

0.7%

Adductors

0.7%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Deadlift (Barbell)

1

1 reps

RPE 8

2

Lat Pulldown

3

8-10 reps

RPE 10

3

Seated Row (Cable)

3

8-10 reps

RPE 10

4

Bicep Curl (Cable)

3

8-10 reps

RPE 10

5

Hanging Leg Raise

2

8-10 reps

RPE 10

6

Lat Prayer

2

8-10 reps

RPE 10

Day 1

1

Deadlift (Barbell)

1

1 reps

RPE 8

2

Lat Pulldown

3

8-10 reps

RPE 10

3

Seated Row (Cable)

3

8-10 reps

RPE 10

4

Bicep Curl (Cable)

3

8-10 reps

RPE 10

5

Hanging Leg Raise

2

8-10 reps

RPE 10

6

Lat Prayer

2

8-10 reps

RPE 10

Day 1

1

Deadlift (Barbell)

1

1 reps

RPE 8

2

Lat Pulldown

3

8-10 reps

RPE 10

3

Seated Row (Cable)

3

8-10 reps

RPE 10

4

Bicep Curl (Cable)

3

8-10 reps

RPE 10

5

Hanging Leg Raise

2

8-10 reps

RPE 10

6

Lat Prayer

2

8-10 reps

RPE 10

Day 2

1

High Bar Squat (Barbell)

1

5 reps

RPE 8

2

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

4

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

5

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

6

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 2

1

High Bar Squat (Barbell)

1

5 reps

RPE 8

2

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

4

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

5

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

6

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 2

1

High Bar Squat (Barbell)

1

5 reps

RPE 8

2

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

4

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

5

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

6

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 3

1A

Bicep Curl (Barbell)

3

8-10 reps

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

3

8-10 reps

RPE 10

Day 3

1A

Bicep Curl (Barbell)

3

8-10 reps

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

3

8-10 reps

RPE 10

Day 3

1A

Bicep Curl (Barbell)

3

8-10 reps

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

3

8-10 reps

RPE 10

Day 3

1A

Bicep Curl (Barbell)

3 Sets

8-10 Reps

@10

1B

Overhead Triceps Extensions (Resistance Band)

3 Sets

8-10 Reps

@10

Day 1

1

Deadlift (Barbell)

1 Set

1 Reps

@8

2

Lat Pulldown

3 Sets

8-10 Reps

@10

3

Seated Row (Cable)

3 Sets

8-10 Reps

@10

4

Bicep Curl (Cable)

3 Sets

8-10 Reps

@10

5

Hanging Leg Raise

2 Sets

8-10 Reps

@10

6

Lat Prayer

2 Sets

8-10 Reps

@10

Day 2

1

High Bar Squat (Barbell)

1 Set

5 Reps

@8

2

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

@10

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

@10

4

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

@10

5

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

6

Incline Chest Fly (Dumbbell)

3 Sets

8-10 Reps

@10