Lean Bulk Builder
Jason Poston
BodybuildingI 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!
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
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
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
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
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
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
Rest Day
A
Today is a rest day!
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!
