Santiago

How come there is a row movement in this chest tri workout ?

Taylen

Carl

Ryan

Tony

I’m not how much control there is over the set showing but it’s just annoying that I have to watch the video before doing the sets since I already know how to do most exercises. Then I’m not sure if it recommended that I do 8 reps each set or if that’s just the default setting.

Jacob

Early Sunday morning push! Never felt better! #baddaytobeaweight

Noah Whittle

Jack

Micah

How much of our max should we be doin for 8 reps

Alexander

crazy pump!!! better come fully charged for this workout

Logan

It was one of the best workouts I’ve had in a long time

Eddie

WELCOME TO THE BULK
This program is made as a 6 day split with one day off lifting, targeting each muscle group twice a week. 

The goal here Is to pack on as much lean muscle as possible which is the goal of a bulk. 

We will do this by eating in a 300-500 cal surplus above maintenance. “Refer to nutrition guide to calculate maintenance (TDEE Calculator). 

Aim to add 1-1.5lbs a week. Some weeks weight may plateau, this means metabolism and energy requirement needs to be increased. This is good, body is adapting to stimulus of  heavy weight training and increased food. 

When this occurs add 100 cals to wherever you were that week. Keep doing so whenever there is a plateau for more than 1-1.5  weeks.

DIET
The bulking diet should be made up of:

 - Red meat (85%-90% lean beef). 
- Chicken breast and chicken thighs. 
-  whole Eggs
- salmon
- yogurt
- almond milk/2%milk
- whey protein
- cheese
-peanut butter
- almond butter
-grass fed butter
- oats
- rice
- honey
- fruit
- potatoes
- bread/bagel (whole grain)
- Rice Krispies
- sweet potatoe

Bulking macros
protein- 35-40%
Fat -25-30%
carbs- -40-50%

LIFTING + RUNNING

WEEKLY MEALS

HYBRID ATHLETE PROGRAM

Bulk Program

Muscle Build Program

Summer shred

Marathon Program

CORE BUILDING

DAILY HYBRID WORK

Nutrition guide

Hybrid athlete

W1/D1 Chest and Triceps

W1/D2 Back and Biceps

W1/D3 Legs and Shoulders

W1/D4 Chest and Triceps

W1/D5 Back and Biceps

W1/D6 Legs and Shoulders

W1/D7 Core and Cardio

W2/D1 Chest and Triceps

W2/D2 Back and Biceps

W2/D3 Legs and Shoulders

W2/D4 Chest and Triceps

W2/D5 Back and Biceps

W2/D6 Legs and Shoulders

W2/D7 Core and Cardio

W3/D1 Chest and Triceps

W3/D2 Back and Biceps

W3/D3 Legs and Shoulders

W3/D4 Chest and Triceps

W3/D5 Back and Biceps

W3/D6 Legs and Shoulders

W3/D7 Core and Cardio

W4/D1 Chest and Triceps

W4/D2 Back and Biceps

W4/D3 Legs and Shoulders

W4/D4 Chest and Triceps

W4/D5 Back and Biceps

W4/D6 Legs and Shoulders

W4/D7 Core and Cardio

W5/D1 Chest and Triceps

W5/D2 Back and Biceps

W5/D3 Legs and Shoulders

W5/D4 Chest and Triceps

W5/D5 Back and Biceps

W5/D6 Legs and Shoulders

W5/D7 Core and Cardio

W6/D1 Chest and Triceps

W6/D2 Back and Biceps

W6/D3 Legs and Shoulders

W6/D4 Chest and Triceps

W6/D5 Back and Biceps

W6/D6 Legs and Shoulders

W6/D7 Core and Cardio

W7/D1 Chest and Triceps

W7/D2 Back and Biceps

W7/D3 Legs and Shoulders

W7/D4 Chest and Triceps

W7/D5 Back and Biceps

W7/D6 Legs and Shoulders

W7/D7 Core and Cardio

W8/D1 Chest and Triceps

Bulk Program

Sessions (50)

Details

Features that support your success

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