← All Programs
Bulk Program 12 Weeks
12-week muscle-building program. Progressive overload with 4-day gym split designed to maximize lean mass gains.
12 weeks
Duration
—
Total Running
Gain muscle mass
Goal Time
Week 1 — Foundation
Weekly Volume: 4 sessions
| Day | Date | Training | Run |
|---|---|---|---|
| Mon | Jun 1 | Chest + Triceps | — km |
| Tue | Jun 2 | Back + Biceps | — km |
| Wed | Jun 3 | Rest / light cardio | — km |
| Thu | Jun 4 | Shoulders + Abs | — km |
| Fri | Jun 5 | Legs (quads + hamstrings) | — km |
| Sat | Jun 6 | Rest | — km |
| Sun | Jun 7 | Rest | — km |
Mon · Jun 1
Chest + Triceps
Tue · Jun 2
Back + Biceps
Wed · Jun 3
Rest / light cardio
Thu · Jun 4
Shoulders + Abs
Fri · Jun 5
Legs (quads + hamstrings)
Sat · Jun 6
Rest
Sun · Jun 7
Rest