Lean Bulking/Cutting Mesocycle Type Light Yagami

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
Jan 15, 2026 11:35
Last Edited
Jan 16, 2026 09:01

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.8%

Biceps

10.3%

Chest

10.3%

Triceps

10.3%

Quadriceps

6.9%

Glutes

6.9%

Hamstrings

6.9%

Abs

6.9%

Lats

6.9%

Upper Back

6.9%

Middle Delts

6.9%

Forearms

1.7%

Adductors

1.7%

Lower Back

1.7%

Rear Delts

1.7%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

High Bar Squat (Barbell)

2

3 reps

RPE 7-8

2

Deadlift (Barbell)

2

3 reps

RPE 7-8

3

Pull-Up (Weighted)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

4

Incline Bench Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

5

Seated Row (Cable)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

6

Alternating Dumbbell Curl

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

7A

Hanging Leg Raise

1

7-9 reps

RPE 9

7B

Cable Crunch

1

7-9 reps

RPE 10

Day 1

1

High Bar Squat (Barbell)

2

3 reps

RPE 7-8

2

Deadlift (Barbell)

2

3 reps

RPE 7-8

3

Pull-Up (Weighted)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

4

Incline Bench Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

5

Seated Row (Cable)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

6

Alternating Dumbbell Curl

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

7A

Hanging Leg Raise

1

7-9 reps

RPE 9

7B

Cable Crunch

1

7-9 reps

RPE 10

Day 1

1

High Bar Squat (Barbell)

2

3 reps

RPE 7-8

2

Deadlift (Barbell)

2

3 reps

RPE 7-8

3

Pull-Up (Weighted)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

4

Incline Bench Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

5

Seated Row (Cable)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

6

Alternating Dumbbell Curl

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

7A

Hanging Leg Raise

1

7-9 reps

RPE 9

7B

Cable Crunch

1

7-9 reps

RPE 10

Day 2

1A

Bicep Curl (Barbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 2

1A

Bicep Curl (Barbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 2

1A

Bicep Curl (Barbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

1B

Overhead Triceps Extensions (Resistance Band)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

2

Incline Chest Fly (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

3

Seated Shoulder Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

4

Lateral Raise (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

2

Incline Chest Fly (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

3

Seated Shoulder Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

4

Lateral Raise (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

1

1

5-7 reps

5-7 reps

RPE 9

RPE 10

2

Incline Chest Fly (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

3

Seated Shoulder Press (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

4

Lateral Raise (Dumbbell)

1

1

7-9 reps

7-9 reps

RPE 9

RPE 10

Day 2

1A

Bicep Curl (Barbell)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

1B

Overhead Triceps Extensions (Resistance Band)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

Day 1

1

High Bar Squat (Barbell)

2 Sets

3 Reps

@7-8

2

Deadlift (Barbell)

2 Sets

3 Reps

@7-8

3

Pull-Up (Weighted)

1 Set

1 Set

5-7 Reps

5-7 Reps

@9

@10

4

Incline Bench Press (Dumbbell)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

5

Seated Row (Cable)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

6

Alternating Dumbbell Curl

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

7A

Hanging Leg Raise

1 Set

7-9 Reps

@9

7B

Cable Crunch

1 Set

7-9 Reps

@10

Day 3

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

5-7 Reps

5-7 Reps

@9

@10

2

Incline Chest Fly (Dumbbell)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

3

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10

4

Lateral Raise (Dumbbell)

1 Set

1 Set

7-9 Reps

7-9 Reps

@9

@10