Generic Bulking Routine
An intermediate upper/lower cycle mixing heavier compound sets with moderate-repetition assistance. A gradual two-week entry prepares for six weeks of logbook-based progress.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
The first two weeks are a deliberately submaximal ramp-up. During weeks 3–8, seek gradual progress while preserving technique; a load increase is a goal, not a requirement at every session. Reduce loads and reassess before another block. Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1 · Paused
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 2 · Paused · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 3 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 4 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 5 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 6 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 7 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Week 8 · Later weeks
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Lower body A
6 exercises · 65 min
- Barbell squat · 3 sets · 6–8 reps
- Romanian deadlift · 3 sets · 6–8 reps
- Leg press · 2 sets · 10–12 reps
- Lying leg curl · 2 sets · 10–12 reps
Upper body A
8 exercises · 70 min
- Barbell bench press · 3 sets · 6–8 reps
- Barbell row · 3 sets · 6–8 reps
- Incline dumbbell press · 2 sets · 10–12 reps
- Lat pulldown · 2 sets · 10–12 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
Where the source offers a set-count range, the app starts at its lower end. Descriptions are original rewrites; the plan is not an official endorsement or a copy of a paid publication. The author documents two ramp-up weeks followed by six progressive weeks and allows individual exercise choices. This app resolves that framework into specific movements; it does not claim a verbatim original exercise table.