5.0
(1 rating)
Program Description
This is a bulking plan made and tailored specifically for me to build muscle
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedSep 22, 2024 09:24
- Last EditedJun 18, 2025 10:02

Summary
Embark on a transformative 9-week journey with the "Bulk Phase 1" program, designed for dedicated lifters ready to pack on muscle and strength. With a rigorous 7-day training schedule, you'll tackle targeted workouts focusing on legs, back, and arms, utilizing a mix of machines, free weights, and bodyweight exercises. Each session is crafted to maximize hypertrophy and enhance your overall physique, ensuring you stay motivated and challenged. Get ready to push your limits and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
2
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
2
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
2
16-20 reps
-
9
Leg Curl
2
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
3
16-20 reps
-
9
Leg Curl
3
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
3
16-20 reps
-
9
Leg Curl
3
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
-
2
Tibialis Raise
2
8-14 reps
-
3
Hanging Leg Raise
2
12-15 reps
-
4
Side Crunch (Cable)
2
16-20 reps
-
5
Abs Crunch (Machine)
2
12 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Bulgarian Split Squat (Barbell)
3
12 reps
-
8
Leg Extension
3
16-20 reps
-
9
Leg Curl
3
15-20 reps
-
10
Leg Press
2
8-12 reps
-
11
Good Morning
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Swim
1
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-15 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-15 reps
-
4
Straight Arm Pulldown
2
10-15 reps
-
5
Shrug (Dumbbell)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
2
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
10-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Rear Delt Fly (Cable)
3
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
10-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Rear Delt Fly (Cable)
3
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
10-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Rear Delt Fly (Cable)
3
10-16 reps
-
7
Preacher Curl (Dumbbell)
2
10-14 reps
-
8
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Bench Press (Close Grip)
2
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
1
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Bench Press (Close Grip)
3
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Bench Press (Close Grip)
3
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Side Crunch (Cable)
2
16-20 reps
-
3
Abs Crunch (Machine)
2
12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Bench Press (Close Grip)
3
12-16 reps
-
8
Chest Fly (Dumbbell)
1
0.5-1 mins
-
9
Tricep Pushdown (Cable)
2
12-16 reps
-
10
Lateral Raise (Dumbbell)
2
10-14 reps
-
11
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
2
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
2
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
12
Leg Curl
2
15-20 reps
RPE 6.5
13
Sissy Squat
2
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
12
Leg Curl
2
15-20 reps
RPE 6.5
13
Sissy Squat
2
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
2
10-16 reps
-
9
Lateral Raise (Dumbbell)
2
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
2
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
3
10-16 reps
-
9
Lateral Raise (Dumbbell)
3
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
3
10-16 reps
-
9
Lateral Raise (Dumbbell)
3
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
-
2
Forearm Curl
2
10-12 reps
-
3
Forearm Raise
2
10-12 reps
-
4
Calf Raise (Leg Press)
2
16-20 reps
-
5
Tibialis Raise
2
8-14 reps
-
6
Face Pull
2
10-14 reps
-
7
Rear Delt Fly (Machine)
3
12-16 reps
-
8
Rear Delt Fly (Cable)
3
10-16 reps
-
9
Lateral Raise (Dumbbell)
3
10-14 reps
-
10
Upright Row (Cable)
3
12-16 reps
-
11
Shoulder Press (Plate Loaded)
3
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
2
12-16 reps
-
9
Bicep Curl (Cable)
2
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
3
12-16 reps
-
9
Bicep Curl (Cable)
3
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
3
12-16 reps
-
9
Bicep Curl (Cable)
3
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
-
2
Hanging Leg Raise
2
12-15 reps
-
3
Side Crunch
2
10-16 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
2
12-14 reps
-
7
Preacher Curl (Dumbbell)
2
12-16 reps
-
8
Tricep Pushdown (Cable)
3
12-16 reps
-
9
Bicep Curl (Cable)
3
12-16 reps
-
10
Hammer Curl
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
-
2
Forearm Raise
2
15-20 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Calf Raise (Leg Press)2 Sets
16-20 Reps
-
2
Tibialis Raise2 Sets
8-14 Reps
-
3
Hanging Leg Raise2 Sets
12-15 Reps
-
4
Side Crunch (Cable)2 Sets
16-20 Reps
-
5
Abs Crunch (Machine)2 Sets
12 Reps
-
6
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
-
7
Bulgarian Split Squat (Barbell)2 Sets
12 Reps
-
8
Leg Extension2 Sets
16-20 Reps
-
9
Leg Curl2 Sets
15-20 Reps
-
10
Leg Press2 Sets
8-12 Reps
-
11
Good Morning2 Sets
10-15 Reps
-
12
Sissy Squat (Weighted)2 Sets
12-18 Reps
-
Day 2
1
Run1 Set
30-60 mins
-
2
Swim1 Set
20-40 mins
-
Day 3
1
Bent Over Row (Barbell)2 Sets
6-15 Reps
-
2
Lat Pulldown2 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)2 Sets
10-15 Reps
-
4
Straight Arm Pulldown2 Sets
10-15 Reps
-
5
Shrug (Dumbbell)2 Sets
15-20 Reps
-
6
Rear Delt Fly (Cable)2 Sets
10-16 Reps
-
7
Preacher Curl (Dumbbell)2 Sets
10-14 Reps
-
8
Hammer Curl2 Sets
8-12 Reps
-
Day 4
1
Hanging Leg Raise2 Sets
12-15 Reps
-
2
Side Crunch (Cable)2 Sets
16-20 Reps
-
3
Abs Crunch (Machine)2 Sets
12 Reps
-
4
Chest Press (Machine)2 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
6
Dip (Weighted)2 Sets
8-12 Reps
-
7
Bench Press (Close Grip)2 Sets
12-16 Reps
-
8
Chest Fly (Dumbbell)1 Set
0.5-1 mins
-
9
Tricep Pushdown (Cable)2 Sets
12-16 Reps
-
10
Lateral Raise (Dumbbell)2 Sets
10-14 Reps
-
11
Farmer's Walk (Weighted)1 Set
0.5-1 mins
-
Day 6
1
Abs Crunch (Bodyweight)2 Sets
10-20 Reps
-
2
Hanging Leg Raise2 Sets
12-15 Reps
-
3
Side Crunch 2 Sets
10-16 Reps
-
4
JM Press2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)2 Sets
8-12 Reps
-
6
Single Arm Overhead Tricep Extension2 Sets
12-14 Reps
-
7
Preacher Curl (Dumbbell)2 Sets
12-16 Reps
-
8
Tricep Pushdown (Cable)2 Sets
12-16 Reps
-
9
Bicep Curl (Cable)2 Sets
12-16 Reps
-
10
Hammer Curl2 Sets
15-20 Reps
-
Day 7
1
Forearm Curl2 Sets
15-20 Reps
-
2
Forearm Raise 2 Sets
15-20 Reps
-
Day 5
1
Wrist Curls2 Sets
8-14 Reps
-
2
Forearm Curl2 Sets
10-12 Reps
-
3
Forearm Raise 2 Sets
10-12 Reps
-
4
Calf Raise (Leg Press)2 Sets
16-20 Reps
-
5
Tibialis Raise2 Sets
8-14 Reps
-
6
Face Pull2 Sets
10-14 Reps
-
7
Rear Delt Fly (Machine)2 Sets
12-16 Reps
-
8
Rear Delt Fly (Cable)2 Sets
10-16 Reps
-
9
Lateral Raise (Dumbbell)2 Sets
10-14 Reps
-
10
Upright Row (Cable)2 Sets
12-16 Reps
-
11
Shoulder Press (Plate Loaded)2 Sets
12-16 Reps
-
12
Leg Curl2 Sets
15-20 Reps
@6.5
13
Sissy Squat2 Sets
12-15 Reps
@6.5