Program Description
Bulking
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedFeb 23, 2024 11:40
- Last EditedMay 07, 2024 10:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)1 Set
1 Set
10 Reps
6 Reps
@8
@10