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Bulking Season: 12 Week Bulking Protocol

Josh Holyfield Personal Development

Bodybuilding, General Fitness

Coach

Josh Holyfield

This program is for men who want to build muscle without packing on unwanted fat. You want to get bigger and stronger, and you want to do it the right way from the start.

Bulking Season is a 12 week program built on a 4 day training split. Sessions run about 75 minutes and focus on heavy compound movements that drive muscle growth. The structure teaches you how to train for size while keeping your body composition in check so you build the physique you actually want.

This program works for beginners. Every exercise includes video guidance so you learn proper form from day one. You get access to the Iron Forge Brotherhood community where you can ask questions and get feedback from coaches and other men doing the work.

You get 12 weeks of structured programming focused on muscle hypertrophy. You get a starter meal plan to support your training. You get community access for coaching support. Everything you need to start building muscle is here if you're ready to put in the work.

$67

Get Bulking Season: 12 Week Bulking Protocol

Build Muscle Without Excessive Fat

This program teaches you how to gain size the right way. You focus on muscle growth through progressive overload and proper nutrition timing so you build the physique you want without unnecessary fat gain.

Four Days Per Week Is All You Need

You train four days and recover three. Sessions run about 75 minutes focused on heavy compound movements. You build serious muscle without living in the gym or sacrificing time with your family.

Learn The Fundamentals That Matter

Every exercise includes video guidance showing proper setup and execution. You learn how to perform the movements correctly from day one so you build muscle safely and effectively.

Nutrition Support Included

You get a starter meal plan through the community to help you eat in a way that supports muscle growth. Training hard means nothing if your nutrition is working against you.

Community and Coaching Access

Join the Iron Forge Brotherhood where you can ask questions, post form checks, and get feedback from coaches and thousands of other men working toward the same goals.

Features

Access to your coaches

Get direct feedback on form and programming questions through the Iron Forge Brotherhood community when you need it.

Programming 4 days per week

Structured training split focused on heavy compound movements for men ready to build serious muscle over 12 weeks.

Exercise Video Guidance

Every lift includes demonstration videos showing proper setup, execution, and common mistakes to avoid.

Delivered through TrainHeroic

Track your lifts, log your progress, and follow the program in an app built for serious training.

Equipment

Required

Barbell // Squat Rack // Adjustable Bench // Dumbbells // Cable Machine // Leg Press Machine // Leg Curl Machine // Pull Up Bar

Sample Week

Week 1 of 12-week program

Sunday

Chest & Tricep Odd Week

Bench Press

3 x 11

Incline DB Bench Press

4 x 11

Lying Close Grip Barbell Tricep Extension Behind the Head

4 x 11

DB Incline Fly

4 x 11

Tricep Rope Pulldowns

4 x 11

Standing Cable Crossover

4 x 11

DB Overhead Tricep Extension

4 x 11

Dip

4 x 20

Seated Chest Press

3 x 20

Cardio

1 x 10:00

Monday

Back & Bicep Odd Week

Wide Grip Pull Ups

4 x 15

Single Arm Dumbell Row

4 x 11

Barbell Bicep Curl

4 x 11

Cable Seated Row

4 x 11

Single Arm Dumbell Preacher Curl

4 x 11

Lat Machine Wide Grip Pulldown

4 x 11

Alternating DB Hammer Curl

4 x 11

Rack Pull

4 x 11

Hyperextension

4 x 20

Tuesday

Legs Odd Week

Barbell Back Squat

4 x 11

Romanian Deadlift (RDL)

4 x 11

Standing Machine Calf Raises

4 x 11

Leg Extension

4 x 11

Seated Leg Curl

4 x 11

Seated Machine Calf Raise

4 x 11

DB Walking Lunge

4 x 11

Leg Press

4 x 11

Cardio

1 x 10:00

Wednesday

Shoulders Odd Week

DB Shoulder Press

4 x 11

Barbell Overhead Press

4 x 11

Barbell Upright Row

4 x 11

DB Front Raise

4 x 11

Cable Facepull

4 x 11

Cable Lateral Raise

4 x 11

Machine Seated Reverse Fly

4 x 11

Car Driver

Thursday

Running Day

A Run

1 x 20:00

Coach

More from Josh Holyfield Personal Development

Josh Holyfield

Army veteran and founder of Iron Forge. 15 plus years teaching men how to build strength, discipline, and capability through training. I help men train to protect and provide for their families.

Ready to Start Building?

Twelve weeks of structured training focused on building muscle the right way. Four days per week with heavy compound movements and progressive overload. Community support and a starter meal plan included. Everything you need to get bigger and stronger is h

Get Bulking Season: 12 Week Bulking Protocol