Bulking

	A	B	C	D	E	F	G	H	I	J	K	L	M
1	Bulk
2
3
4
5				Smallest Weight Increment:		5
6					Current Max		1RM	5RM	Lb Increase	% to Reset
7				Squat	340		340	300	5	5.00%
8				Bench Press	295		295	260	5	6.00%
9				Deadlift	475		475	420	10	7.00%
10
11					max reps:	1-rep max:			distance:
12				Pull-ups	20	100	lbs	Swimming	1,200	yards
13				Ring Dips	20
14					10-rep max:				1 mile PR:
15				Dumbell Curls	50			Running	0:06:30
16				Tricep Pulldowns	70
17				Weighted Lunges	140
18				Front Squats	185
19				Incline DB Press	90
20
21	Monday	Lower Body	Reps	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8	Week 9	Week 10
22	Heavy Lower	Squat	5	140	145	145	150	150	155	155	160	160	165
23			5	175	180	185	185	190	195	195	200	200	205
24			5	210	215	220	225	225	230	235	240	240	245
25			5	250	255	255	260	265	270	275	280	285	290
26			3	285	290	295	300	305	310	315	320	325	330
27			8	214	218	221	225	229	233	236	240	244	248
28
29		Deadlift	5	245	250	255	260	270	275	280	285	295	300
30			5	290	300	305	315	320	330	335	345	350	360
31			5	340	350	360	365	375	385	395	400	410	420
32			3	390	400	410	420	430	440	450	460	470	480
33
34		Hamstring Curls	3 x 8
35		Calf Raises	5 x n	10	12	14	16	18	20	22	24	26	28
36		Core Holds	12 positions	15 seconds	15	20	20	20	25	25	25	30	30
37		Stretch	10 mins
38	Tuesday	Upper Body
39	Heavy Upper	Bench Press	5	120	125	125	130	130	135	135	140	140	145
40			5	150	155	160	160	165	170	170	175	175	180
41			5	180	185	190	195	195	200	205	210	210	215
42			5	215	220	220	225	230	235	240	245	250	255
43			3	245	250	255	260	265	270	275	280	285	290
44			8	180	185	190	195	195	200	205	210	210	215
45
46	super	Weighted Pull-ups	4x6	50	55	60	65	70	75	80	85	90	95
47	super	Ring Dips	4 sets	8	8	9	9	10	10	11	11	12	12
48	super	Dumbell Curls	4x8	35	35	40	40	45	45	50	50	55	55
49	super	Tricep Pulldowns	4x8	52.5	55	57.5	60	62.5	65	67.5	70	72.5	75
50	super	Cable Curls	3x8
51	super	Cable Tricep Extensions	3x8
52		Abs	1 cycle
53		Stretch	5 mins
54	Wednesday
55	Light Cardio	Swim	yards	1,200	1,200	1,200	1,200	1,200	1,200	1,200	1,200	1,200	1,200
56	Thurday
57	Medium Lower	Squat	5	135	140	140	145	145	150	150	155	155	160
58			5	170	175	175	180	185	185	190	195	195	200
59			5	205	210	210	215	220	225	225	230	235	240
60			5	240	245	250	255	255	260	265	270	275	280
61			5	275	280	285	290	295	300	305	310	315	320
62
63		Deadlift	5	235	240	245	255	260	265	270	280	285	290
64			5	280	285	295	300	310	315	325	330	340	345
65			5	330	335	345	355	365	370	380	390	400	405
66			5	375	385	395	405	415	425	435	445	455	465
67
68		Lunges	3 x 8	100	100	110	110	120	120	130	130	140	140
69		Calf Raises	5 x n	10	12	14	16	18	20	22	24	26	28
70		Core Holds	12 positions	15 seconds	15	20	20	20	25	25	25	30	30
71		Stretch	10 mins
72	Friday
73	Medium Upper	Bench Press	5	120	125	125	130	130	135	135	140	140	145
74			5	150	155	160	160	165	170	170	175	175	180
75			5	180	185	190	195	195	200	205	210	210	215
76			5	215	220	220	225	230	235	240	245	250	255
77			3	245	250	255	260	265	270	275	280	285	290
78			8	180	185	190	195	195	200	205	210	210	215
79
80	super	Pull-ups	4 sets	11	11	12	12	13	13	14	14	15	15
81	super	Ring Dips	4 sets	11	11	12	12	13	13	14	14	15	15
82	super	Incline DB Press	4x8	70	70	75	75	80	80	85	85	90	90
83	super	Ring Rows	4x8	10	10	10	10	10	10	10	10	10	10
84	super	Dumbell Curls	4x8	35	35	40	40	45	45	50	50	55	55
85	super	Dumbell Nosebreakers	4x8	35	35	40	40	45	45	50	50	55	55
86		Abs	1 cycle
87		Stretch	5 mins
88	Saturday
89	Light Lower	Short Run	1 mile	0:07:00	0:07:00	0:07:05	0:07:05	0:07:10	0:07:10	0:07:15	0:07:15	0:07:20	0:07:20
90		Front Squat	3x8	135	140	145	150	155	160	165	170	175	180
91		Kettlebell Swings	3x8
92		[Optional] Ruck	45 lbs	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile
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