Add muscle, minimize fat

Lean Bulk · 12 weeks

Five days of moderate-volume hypertrophy work. Pairs with a 200-300 cal surplus for slow controlled gains.

Built for the lifter who wants to add muscle without ballooning. Hits each muscle 1.5-2× per week, lots of compound lifts plus targeted accessories. Pair with a careful caloric surplus.

lean bulk12 weekhypertrophyintermediate

Sample week

The full template is what gets cloned into your account.

Mon

Push

5 lifts

Barbell Bench Press
4×6-8
Overhead Press
3×8
Incline Dumbbell Bench Press
3×10
Lateral Raise
4×15
Tricep Pushdown
3×12

Tue

Pull

5 lifts

Barbell Row
4×6-8
Lat Pulldown
4×10
Seated Cable Row
3×12
Face Pull
3×15
Barbell Curl
3×10

Wed

Legs

5 lifts

Back Squat
4×6-8
Romanian Deadlift
3×8
Leg Press
3×12
Walking Lunge
3×10 each
Standing Calf Raise
4×15

Fri

Upper

5 lifts

Incline Barbell Bench Press
4×6
Pull-Up
4×AMRAP
Arnold Press
3×10
Hammer Curl
3×10
Close-Grip Bench Press
3×8

Sat

Posterior + Glutes

4 lifts

Conventional Deadlift
3×5
Hip Thrust
4×10
Front Squat
3×8
Seated Calf Raise
4×15