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This program is designed as a starter bulking cycle to add strength and size to muscle mass by performing low reps with high weight.
Set 1. @. 70% of 1max rep
Set 2. @. 80% of 1max rep
Set 3. @. 90% of 1max rep
Barbell Bench Press
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3x5 reps |
rest: 60s
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Barbell Incline Bench Press
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3x5 reps |
rest: 60s
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Barbell Decline Bench Press
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3x5 reps |
rest: 60s
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Dumbbell Bench Press
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3x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x5 reps |
rest: 60s
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Cable Cross Over
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3x5 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x5 reps |
rest: 60s
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One Arm Dumbell Row
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3x5 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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Barbell Bent Over Two Arm Row
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3x5 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x5 reps |
rest: 60s
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Back Extension on Exercise Ball
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3x10 reps |
rest: 60s
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Alternate Dumbbell Preacher Curl
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3x5 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x5 reps |
rest: 60s
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Dumbbell Hammer Curls
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3x5 reps |
rest: 60s
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EZ Bar Curl
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3x5 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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3x5 reps |
rest: 60s
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Cable Seated Overhead Curl
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3x5 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x5 reps |
rest: 60s
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Cable Triceps Pushdown
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3x5 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x5 reps |
rest: 60s
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EZ Bar Standing French Press
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3x5 reps |
rest: 60s
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Barbell Triceps Extension
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3x5 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x5 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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One Arm Dumbell Row
|
3x5 reps |
rest: 60s
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Barbell Bent Over Two Arm Row
|
3x5 reps |
rest: 60s
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Cable Seated Row
|
3x5 reps |
rest: 60s
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Back Extension on Exercise Ball
|
3x10 reps |
rest: 60s
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Smith Machine Shrug
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3x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x5 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x5 reps |
rest: 60s
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Behind The Head Military Press
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3x5 reps |
rest: 60s
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Dumbbell Arnold Press
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3x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x5 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 60s
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Leg Press
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3x5 reps |
rest: 60s
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Lying Leg Curls
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3x5 reps |
rest: 60s
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Leg Extensions
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3x5 reps |
rest: 60s
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Barbell Lunge
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3x5 reps |
rest: 60s
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Standing Barbell Calf Raise
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3x5 reps |
rest: 60s
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Seated Calf Raise
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3x5 reps |
rest: 60s
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Calf Press On Leg Press
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3x5 reps |
rest: 60s
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Seated Calf Raise
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3x5 reps |
rest: 60s
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Smith Machine Lunge
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3x5 reps |
rest: 60s
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One Leg 45 Degree Leg Press
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3x5 reps |
rest: 60s
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Kneeling Jump Squat
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3x5 reps |
rest: 60s
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Hip Adduction
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3x5 reps |
rest: 60s
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Cable Pull Through
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3x5 reps |
rest: 60s
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Cable Wood Chops
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3x5 reps |
rest: 60s
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Cable Judo Flip
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3x5 reps |
rest: 60s
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Cable Crunch
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3x5 reps |
rest: 60s
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Barbell Side Bend
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3x5 reps |
rest: 60s
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Crunches
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3x50 reps |
rest: 60s
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Dumbbell Side Bend
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3x5 reps |
rest: 60s
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Weighted Hanging Knee Raise
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3x5 reps |
rest: 60s
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Weighted Decline Crunch
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x5 reps |
rest: 60s
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Leg Press
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3x5 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 60s
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Leg Extensions
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3x5 reps |
rest: 60s
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Barbell Bench Press
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3x5 reps |
rest: 60s
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Push Up
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3x5 reps |
rest: 60s
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Close Hand Pushup
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3x5 reps |
rest: 60s
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Bench Pushups
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3x5 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x5 reps |
rest: 60s
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Cable Fly on Exercise Ball
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3x5 reps |
rest: 60s
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