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    Bulk With Yash

    Uploaded by

    kumar yuvraj
    The document outlines the "Bulk with Yash" training program which is an intermediate to advanced 3 day per week bulk routine. It consists of 3 mesocycles with 4 microcycles each focusing on push, pull, legs splits. Diet recommendations include a caloric surplus of 100-200 calories for advanced and 300-600 for intermediates lifters with 0.8-1g of protein per pound of bodyweight. The program provides specific exercise recommendations across 12 weeks with adjustments to reps and sets over subsequent microcycles for muscle growth and adaptation.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Bulk With Yash

    Uploaded by

    kumar yuvraj
    744 views8 pages
    The document outlines the "Bulk with Yash" training program which is an intermediate to advanced 3 day per week bulk routine. It consists of 3 mesocycles with 4 microcycles each focusing on push, pull, legs splits. Diet recommendations include a caloric surplus of 100-200 calories for advanced and 300-600 for intermediates lifters with 0.8-1g of protein per pound of bodyweight. The program provides specific exercise recommendations across 12 weeks with adjustments to reps and sets over subsequent microcycles for muscle growth and adaptation.

    Original Description:

    Bulking tips

    Original Title

    Bulk with Yash

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    © © All Rights Reserved

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    The document outlines the "Bulk with Yash" training program which is an intermediate to advanced 3 day per week bulk routine. It consists of 3 mesocycles with 4 microcycles each focusing on push, pull, legs splits. Diet recommendations include a caloric surplus of 100-200 calories for advanced and 300-600 for intermediates lifters with 0.8-1g of protein per pound of bodyweight. The program provides specific exercise recommendations across 12 weeks with adjustments to reps and sets over subsequent microcycles for muscle growth and adaptation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    744 views8 pages

    Bulk With Yash

    Uploaded by

    kumar yuvraj
    The document outlines the "Bulk with Yash" training program which is an intermediate to advanced 3 day per week bulk routine. It consists of 3 mesocycles with 4 microcycles each focusing on push, pull, legs splits. Diet recommendations include a caloric surplus of 100-200 calories for advanced and 300-600 for intermediates lifters with 0.8-1g of protein per pound of bodyweight. The program provides specific exercise recommendations across 12 weeks with adjustments to reps and sets over subsequent microcycles for muscle growth and adaptation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    BULK WITH YASH

    Thank you for choosing ‘‘Bulk with Yash‘’ training


    program for your mass gains. Honestly this is 80% science
    and 20% my experience.
    This routine is suitable for intermediate and advanced
    lifters cause of its volume.
    If you’re a beginner start with a simple a push-pull-leg
    routine and when you’re used to of training start ‘’Bulk
    with Yash”
    The program is based on: 3 days on 1 day off 4 days on 1
    day off.
    It has 3meso –cycles each meso-cycle has 4 micro cycles.
    (1 micro cycle=Push-Pull-Legs-Rest-Push-Pull-Legs-Arms-
    Rest)
    Therefore, 1Meso-cycle will be completed in 36days.
     Specific links for exercises given at the end

    To get most of this training program:


    1) Eat a caloric surplus diet with 0.8-1 g per pound of
    bodyweight protein.
    2) Caloric surplus should be 100-200 (for advanced)
    and 300-600(for intermediates)
    3) Rest. Don’t party every weekend.
    4) Sleep 6-10 hrs
    5) And share and subscribe. I’ve worked real hard to
    build this training program. :P

    1st mesco-cycle
    RPE- 8.5 for the first 3 micro cycles
    9.5 for the 4th micro-cycle

    Day 1 Push day


    Exercise Sets Reps
    Incline bench 4 10
    guillotine press
    Low incline 3 10
    bench dumbbell
    press
    Decline bench 4 10
    dumbbell press
    Incline bench 4 12
    cable flies
    Side lateral 5 10
    3DMJ style
    Triceps bar dips 4 10
    Behind neck 3 12
    Triceps ropes
    extension
    Day2 Pull day
    Exercise Sets Reps

    Pull Ups Depending on 40


    your ability
    Dumbbell rows 4 10
    Seated cable 3 12
    rows
    Lat Pull Ins 3 12
    Face Pulls 4 10
    Suneet
    Sebastian Style
    Cable Bicep 3 15
    curls
    Shrugs 5 10
    Suneet
    Sebastian Style

    Day3 Legs (quads)


    Exercise Sets Reps
    Barbell Squats 3 8
    Goblet Squats 3 10
    Walking Lunges 3 8
    Hip Thrust 3 10
    Leg Curls 4 10
    Standing Calve 4 10
    Raise
    Hyper Extension 4 10

    Day4 rest
    Day5 – Push Day
    Exercise Sets Reps
    Low Incline 4 10
    Bench Dumbbell
    Press
    Incline Bench 3 10
    Guillotine Press
    Decline bench 4 10
    Press
    Pec-Dec 4 12
    Seated Side 4 sets 10
    Lateral Raise
    Over head Press 3 10
    Day6 Pull Day

    Exercise Sets Reps


    Neutral Grip Pull- Depending on 40
    ups your ability
    Reverse grip 4 10
    barbell rows
    Lat pull downs 3 10
    Seated Cable 3 12
    Rows
    Face Pulls 3 10
    Shrugs 5 10

    Day7 Legs (Hams and Glutes)


    Exercise Sets Reps
    Dead lifts 3 8
    Romanian Dead 3 10
    Lifts
    Leg Curls 4 10
    Leg Press 4 10
    Calve Raise 4 10

    Day8 Arms
    Exercise Sets Reps
    Decline Bench 4 10
    Skull Crushers
    One arm cable 3 12
    triceps extension
    V-Bar Push 3 10
    Downs
    Incline Bench 3 12
    Dumbbell curls
    Dumbbell 3 10
    Preacher Curls
    Reverse Flies 3 12
    Cable Side Lateral 3 15
    Raise

    Side Lateral Raise-


    https://www.youtube.com/watch?v=e22iEQvbcYI
    Shrugs Sebastian Style-
    Skip to the end to know that or watch entire video for
    awesome info.
    https://www.youtube.com/watch?v=ZbNuxn57EPk&list
    =PLP2dAm7h_Bz8ZgZSrLGTNDZOLwU4N3zxX&index=12
    &nohtml5=False

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