Lean Bulking/Maingaining Mesocycle Type Alfa Rex

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 05, 2025 01:16
Last Edited
Dec 05, 2025 02:36

Muscle Engagement

Front

Back

MuscleSet

Front Delts

11.8%

Triceps

11.8%

Upper Back

11.1%

Lats

10.5%

Middle Delts

9.8%

Chest

7.9%

Biceps

7.9%

Quadriceps

7.4%

Hamstrings

7.4%

Abs

5.2%

Glutes

3.5%

Rear Delts

2%

Forearms

2%

Lower Back

1.1%

Adductors

0.7%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Deadlift (Barbell)

1

AMRAP

85%

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)

2

3 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)

2

3 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

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

2

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

3

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

4

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

5

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 2

1

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

2

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

3

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

4

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

5

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 2

1

Incline Bench Press (Dumbbell)

3

8-10 reps

RPE 10

2

Seated Shoulder Press (Dumbbell)

3

8-10 reps

RPE 10

3

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 10

4

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

5

Incline Chest Fly (Dumbbell)

3

8-10 reps

RPE 10

Day 3

1

Squat (Low Bar)

1

4 reps

RPE 7

2

Leg Extension

3

8-10 reps

RPE 10

3

Lying Leg Curl

3

8-10 reps

RPE 10

4

Cable Crunch

2

8-10 reps

RPE 10

Day 3

1

Squat (Low Bar)

1

4 reps

RPE 7

2

Leg Extension

3

8-10 reps

RPE 10

3

Lying Leg Curl

3

8-10 reps

RPE 10

Day 3

1

Squat (Low Bar)

1

4 reps

RPE 7

2

Leg Extension

3

8-10 reps

RPE 10

3

Lying Leg Curl

3

8-10 reps

RPE 10

Day 2

1

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

@10

2

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

@10

3

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

@10

4

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

5

Incline Chest Fly (Dumbbell)

3 Sets

8-10 Reps

@10

Day 3

1

Squat (Low Bar)

1 Set

4 Reps

@7

2

Leg Extension

3 Sets

8-10 Reps

@10

3

Lying Leg Curl

3 Sets

8-10 Reps

@10

4

Cable Crunch

2 Sets

8-10 Reps

@10

Day 1

1

Deadlift (Barbell)

1 Set

AMRAP

85%

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