Program Description
Bulk hypertrophy.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedFeb 17, 2025 07:47
- Last EditedJun 18, 2025 10:34

Summary
Transform your physique in just 6 weeks with the Bulk program, designed for serious lifters ready to pack on muscle. This 3-day-a-week regimen focuses on compound movements and targeted isolation exercises to maximize hypertrophy across all major muscle groups. Each session is crafted to challenge your strength and endurance, ensuring you push your limits while allowing for optimal recovery. Equip yourself with a full gym and get ready to unleash your potential!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)4 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)5 Sets
-
3
Chin-Up (Weighted)3 Sets
-
4
Chest Supported Row (Machine)1 Set
-
5
Seal Row3 Sets
-
6
Preacher Curl (EZ Bar)3 Sets
-
7
Upright Row (Barbell)2 Sets
-
8
Alternating Dumbbell Curl2 Sets
-
9
Lateral Raise (Dumbbell)2 Sets
-
Day 2
1
Back Extension3 Sets
-
2
Good Morning2 Sets
-
3
Squat (Barbell)5 Sets
-
4
Stiff Leg Deadlift5 Sets
-
5
Leg Extension2 Sets
-
6
Lying Leg Curl2 Sets
-
7
Standing Calf Raise2 Sets
-
Day 1
1
Bench Press (Barbell)5 Sets
-
2
Skull Crusher (Barbell)3 Sets
-
3
Shrug (Dumbbell)2 Sets
-
4
Rear Delt Fly (Dumbbell)2 Sets
-
5
Incline Chest Press (Machine)2 Sets
-
6
Tricep Extension (Cable)2 Sets
-
7
Chest Fly (Cable)2 Sets
-
8
Seated Dip (Machine)2 Sets
-
9
Wrist Curls2 Sets
-