Unlock your potential with the JSANS BULK program, a comprehensive 12-week training plan designed for serious lifters looking to pack on muscle. Committing to five days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, legs, back, and shoulders, using a mix of dumbbells, machines, and bodyweight exercises. Each session emphasizes progressive overload with varying rep ranges and intensity levels, ensuring you continually challenge your body. Get ready to transform your physique and elevate your strength with a structured approach that delivers results.

Gain size with strict movements and hypertrophy.

JSANS BULK

default

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)

Incline Bench Press(smith Machine)

Chest Fly (Cable)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Day 1

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Leg Extension

Seated Hamstring Curl

Abs Crunch (Weighted)

Day 2

Seated Wide-Grip Row (Cable)

Lat Pulldown

Pull-Up (Weighted)

Single Arm Row(machine)

Bicep Curl (Barbell)

Day 3

Seated Shoulder Press (Dumbbell)

Face Pull

One Arm Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Standing Calf Raise

Seated Calf Raise

Day 4

Tricep Extension(straight Bar Cable)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 5

undefined reviews for JSANS BULK