Bulking & Muscle Growth

A heavy, hypertrophy-focused routine built around compound lifts

A compound, heavy-load program that recruits large muscles to drive hypertrophy. Lift heavy for 6 to 10 reps, rest fully between sets, and progressively add weight.

Bulking & Muscle Growth (6movements)

  1. Barbell Squat — 3 sets x 8-10 reps
  2. Barbell Bench Press — 3-4 sets x 6-10 reps
  3. Barbell Row — 3 sets x 8-10 reps
  4. Romanian Deadlift — 3 sets x 8-12 reps
  5. Dumbbell Shoulder Press — 3 sets x 10-12 reps
  6. Seated Leg Press — 3 sets x 10-12 reps