Lean Bulk Builder: Training by Jason Poston in TrainHeroic

Lean Bulk Builder

Jason Poston

Bodybuilding
Coach
Jason Poston

I designed the Lean Bulk program to give you a blueprint for how I'd pack on lean muscle in just 4 weeks.

We'll train 6 days per week and we'll train hard.

Your split will be Legs, Chest, Back, Arms, Legs, and Delts before getting a rest day and then we'll get right back after it.

You'll be challenged by both the volume (the number of sets and reps) and the intensity (how heavy I'll ask you to lift) so this is not for the faint of heart.

But, if you've got 4 weeks and you're ready to commit to train like I do for 'em, you're going to get real results that you're proud of.

**Ready to pack on lean muscle mass?! **

Let's go!

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Add Muscle Mass
If you put in the work over the next 4 weeks, you should expect to pack on some serious muscle mass.
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Look LEAN and MEAN
You should expect to shed bodyfat while packing on lean muscle.
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Train Like Me
I've designed this program using the same principles that have helped me pack on muscle mass and shred bodyfat. You'll do the same if you follow my lead.
Features
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Programming 6 days per week
6 days of training followed by 1 rest day before we're back at it. Expect 45 minute sessions that challenge you each and every single time.
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Exercise Video Guidance
I've filmed demos of each movement so you know what I'm looking for and how I expect you to perform each movement.
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Detailed, expert instruction
You'll get insight into tempo, rest times, sets, reps, load, and everything else you need to perform the program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Cables
Recommended
Conventional Gym
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Sample Week
Week 1 of 12-week program
Sunday
Legs

A

Barbell Back Squat

10, 8, 6, 3, 3

B

Barbell Pause Back Squat

2 x 4

C

Leg Press

4 x 30

D

Leg Press Dropset

20, 10, 10

E

Barbell Walking Lunge

4 x 20

F

Barbell Front Squat

3 x 15

G

Leg Extensions

3 x 25

H

Seated Leg Curls

5 x 12

I

Standing Calf Raise

4 x 20

J

Seated Calf Raise

3 x 10

Monday
Chest

A

Dumbbell Incline Bench Press

5 x 12

B

Barbell Bench press

10, 10, 8, 8, 6

C

Rest Pause Bench Press

6, MAX

D

Machine Incline Bench Press

4 x 11

E

Reverse Grip Bench Press

3 x 8

F

Machine Fly

6 x 12

G

Stretch & Abs

1 x 15:00

Tuesday
Back

A

Barbell Deadlifts

6 x 6

B

Barbell Underhand Row

4 x 10

C

Dropset Barbell Underhand Row

1 x 5

D

Wide Grip Pullup

4 x MAX

E

T-Bar Rows

4 x 15

F

Underhand Lat Pulldown

4 x 12

G

Back Extensions

3 x 20

Wednesday
Arms

A

Barbell Standing Curls

10 x 10

B

Barbell Seated Concentration Curl

3 x 10

C

EZ Bar Skull Crusher

10 x 10

D

Rope Tricep Extension

3 x 15

E

Stretch & Abs

1 x 15:00

Thursday
Legs

A

Lying Leg Curl

4 x 12

B

Barbell RDL

4 x 12

C

Hack Squats

4 x 15

D

Wide Stance Leg Press

3 x 10

E

Barbell Bridge

3 x 15

F

Toes Out Standing Calf Raise

4 x 20

G

Toes Out Seated Calf Raise

3 x 10

Friday
Delts

A

Dumbbell Bent Over Reverse Fly

3 x 15

B

Barbell Military Press

5 x 10

C1

Poston Swap Set: Side Lateral Raises

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C2

Post Swap Set: Dumbbell Overhead Press

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

D

Machine Rear Delt Raise / Reverse Fly

3 x 15

E

Dumbbell Shrugs

4 x 15

F

Cable Face Pull

3 x 10

Saturday
Rest Day

Rest Day

A

Today is a rest day!

Coach
coach-avatar Jason Poston

I've stood on the Mr. Olympia physique stage and become one of the most highly regarded coaches in the world by helping people like you achieve unbelievable results! I know what it takes to get to places that you never thought were possible and I'm here to help you develop that unbreakable work ethic. I couldn't be more excited to have the chance to coach you and to help you do the same!

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Ready to Pack on Some Muscle?!

Add Lean Muscle in just 4 weeks.

Get Lean Bulk Builder
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FAQs
I just started training. Is this a good program for me?
Absolutely. I want you to focus on your technique over everything. The muscle will come fast so long as you stick to the plan + do the things you need to do outside of the gym to promote that growth (like fueling your body and getting your sleep).
How long is each training session?
We're getting a LOT done in just 4 weeks so I'm going to really push you. You should expect 40-60 minutes of training, 6 days per week while you're running this program.
What if I don't have access to a gym?
Check out the sample week of training before you get started. If you don't have most of the equipment, wait until you do have access to a gym to get started. Of course, when you're in a pinch, you can swap movements. But, I don't want you constantly swapping movements if you can help it.
Lean Bulk Builder