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Table of Contents
Discounts &Offers
Supplements
Diet
Quick ReferGuide
DetailePlan
Intro
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Intro from Ross
Welcome to my new Bulking Plan, not only giving you an all new workout but in a
taking on board comments from you, and aiming to make it easier to use. The m
have made to the format is now providing you with the detailed workout schedule
every exercise PLUS the quick reference guide with each days workout simply fopage so you can display it easily on your phone for when at the gym.
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Detailed Training Plan
Here I have provided your resistance training program with photos of evand tips to help you achieve the best form possible.
The plan runs for 15 weeks and follows my tried and tested philosophy bto keep your bulking fresh. As with earlier bulking plans the focus is on maximum muscle mass with minimum fat gains.
There are 3 main programs of resistance training to be performed in seqweeks, and this is described on the following page. Some weeks includarms session if you have time, and there are 3 weighted abs session to throughout the plan.
Following this detailed section is a quick reference guide with each sessconveniently laid out on a single page for use at the gym.
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Weeks 1 5 (Repeat for Weeks 6-10 and Wee
Week 1
Program 1 Lower Body Strength Monday
Program 1 Upper Body Strength Tuesday
Weighted Abs 1 Wednesday
Program 1 Lower Body Hypertrophy Thursday
Program 1 Upper Body Hypertrophy Friday
Arms (optional) Saturday
Rest Sunday
Week 2
Program 2 Lower Body Strength
Program 2 Upper Body Strength
Weighted Abs 2
Program 2 Lower Body Hypertrop
Program 2 Upper Body Hypertrop
Arms (optional)
Rest
Week 5
Program 3 Legs Hypertrophy Monday
Program 3 Chest & Triceps Hypertrophy Tuesday
Weighted Abs 3 Wednesday
Program 3 Back & Biceps Hypertrophy Thursday
Program 3 Shoulders & Traps Hypertrophy Friday
Rest Saturday &
Sunday
Week 3 and Week 4
REPEAT WEEKS 1 and 2
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Important Information Before you Start
Weights to Use and Working to Failure:
Recommended weights to use are not included as part of this plan as it will vary for everyo
try a few different weights to begin with until you get familiar with your bodys limits.
Always work to failure during Hypertrophy sessions (except during warm-up). This meathat gets you to failure (i.e. not being able to lift any more), at the number of reps stated for ea
During warm-up dont work to failure as you are just aiming to get the blood flowing throug
pick a weight you are comfortable with - less than you would normally use, and lift for howeve
get you to about 3 reps from when you think you would fail. Slightly increase the weight in eac
As you go through the plan the weights you lift will increase but the number of reps stays the s
Rest between Sets and Exercises:
For Hypertrophy Days: Rest 60-90 secs between Sets and 2-3 minutes between Exercises
For Strength Days: Rest 90-120 secs between Sets and 2-3 minutes between Exercises
Tempo:
Make sure you are especially strict on form and tempo each week. The Rest Pause technique deused to squeeze out the last few reps. The program is not about how much you are lifting focus
Example:
1-0-4 ( Bench Press: 1 second lifting the weight, then a 4 second controlled movement
2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)
Rest Pause:
Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining go
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Warming Up before each Weights Session
1. Perform 5 minutes low intensity cardio (e.g. walking on treadmill small incline) progressively increasing speed
2. Use first exercise in each session to conduct a warm-up which
increase blood flow to the muscles. (Then perform that same exerc
as your first working set.)
3. Each warm-up comprises 3 sets using progressively heavierweights for each set BUT with the aim not to reach failure at any p
during warm-up i.e. in each set perform as many reps that will take y
to about 2-3 reps from failure
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Resistance Training
Program 1
Lower Body
Strength
Upper BodyStrength
Lower BodyHypertrophy
Upper BodyHypertrophy
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Lower Body Strength 1
Exercise Sets Reps Tempo
Squats 5 5 1-0-2
Exercise Sets Reps Tempo
Stiff Leg
Dead Lifts5 5 1-0-2
Tip: Shoulder blades back; chest out; weight
through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back
Tip: Weight on heels; hips back on way down;
knees apart; chest out; shoulder blades back
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Lower Body Strength 2
Exercise Sets Reps Tempo
DB Static
Lunges5 5 1-0-2
Exercise Sets Reps Tempo
Lying Leg
Curls5 5 1-0-2
Tip: Keep body firmly against machine; mind
to muscle
Tip: Shoulder blades back; chest out; dont
allow front knee to come over ankle; drive
through heel of front foot
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Lower Body Strength 3
Exercise Sets Reps Tempo
LegExtensions
3 6 1-0-4
Exercise Sets Reps Tempo
DB Stiff Leg
Dead Lifts3 6 1-0-4
Tip: Keep body firmly in seat; mind to muscle;
make sure backs of knees against seat; lifting
pad at front of ankle joint
Tip: Shoulder blades back; chest out; weight
through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back
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Upper Body Strength 1
Exercise Sets Reps Tempo
Bench Press 5 5 1-0-2
Tip: Back flat against bench; bar in line with
middle of chest; arms out at 90 degree angle
Exercise Sets Reps Tempo
Weighted Pull
Ups5 5 1-0-2
Tip: Pull through your elbows; chest out; dont
let body swing
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Upper Body Strength 2
Exercise Sets Reps Tempo
Military Press 5 5 1-0-2
Exercise Sets Reps TempoOlympic Bar
Bent Over Row5 5 1-0-2
Tip: Chest out; shoulder blades back; weight
through heels; slight bend in knee; hips back
and flat back
Tip: Keep natural standing position; feet
shoulder width apart; hands just wider than
shoulder width; drive slightly over top of head
and then back down onto top of chest
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Upper Body Strength 3
Exercise Sets Reps Tempo
DB Incline Fly 3 6 1-0-4
Exercise Sets Reps Tempo
Close Grip
Pull Down3 6 1-0-4
Tip: Back flat against bench; slight bend in
arm; DBs held over chest; feel stretch at
bottom of exercise and squeeze as if holding
a barrel at top of exercise
Tip: Chest out; pull through elbows
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Lower Body Hypertrophy 1
Exercise Sets Reps Tempo
Squats 4 8-10 1-0-4
Exercise Sets Reps Tempo
DB Walking
Lunges3 8-10 1-0-2
Tip: Weight on heels; hips back on way
down; knees apart; chest out; shoulder
blades back
Tip: Shoulder blades back; chest out;
dont allow front knee to come over ankle;
drive through heel of front foot
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Lower Body Hypertrophy 2
Tip: Shoulder blades back; chest out; weight
through heels; slight bend in knee; keep bar close
to body through whole exercise; hips back, to
create flat back
Exercise Sets Reps TempoDB Stiff Leg
Deadlifts4 8-10 1-0-4
Exercise Sets Reps Tempo
Lying Leg
Curls3 8-10 1-0-2
Tip: Keep body firmly against machine; mind to
muscle
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Lower Body Hypertrophy 3
Exercise Sets Reps Tempo
Leg Press 3 8-10 1-0-2
Exercise Sets Reps Tempo
Leg
Extensions3 8-10 1-0-4
Tip: Body flat in seat; feet just wider than
shoulder width; release down to 90 degrees;
drive back up through heels
Tip: Keep body firmly in seat; mind to
muscle; make sure backs of knees against
seat; lifting pad at front of ankle joint
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Upper Body Hypertrophy Push Pull 1
Exercise Sets Reps Tempo
DB Incline
Press4 8-10 1-0-4
Exercise Sets Reps TempoOlympic Bar
Bent Over Row4 8-10 1-0-4
Tip: Body flat on bench, arms out at 90
degrees, feel stretch at bottom of exercise,
DBs into middle at top but not touching
Tip: Chest out; shoulder blades back; weight
through heels; slight bend in knee; hips back
and flat back
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Upper Body Hypertrophy Push Pull 2
Tip: Rotate elbows out into a normal
shoulder press; return DBs back to the
front, one smooth movement throughout
the exercise
Exercise Sets Reps Tempo
Arnold Press 3 8-10 1-0-4
Exercise Sets Reps Tempo
Lateral Pull
Down3 8-10 1-0-4
Tip: Wide grip; pull through the elbows;
chest out; bar down to top of chest
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Upper Body Hypertrophy Push Pull 3
Exercise Sets Reps Tempo
Cable Fly 3 8-10 1-0-2
Exercise Sets Reps TempoUpper Back
Machine Row3 8-10 1-0-2
Tip: Chest out; shoulders down; slight bend in
arm; feel stretch at top and squeeze as if
round a barrel at bottom
Tip: Chest out; shoulder blades back; elbows
up and out at 90 degrees; pull through elbows
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Upper Body Hypertrophy Push Pull 4
Tip: Slight bend in arms; raise arms to
shoulder height; dont let elbows come above
DBs
Exercise Sets Reps Tempo
DB Lateral
Raise3 8-10 1-0-2
Exercise Sets Reps Tempo
Close Grip
Pull Down3 8-10 1-0-2
Tip: Chest out; pull through elbows
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Resistance Training
Program 2
Lower Body
Strength
Upper BodyStrength
Lower BodyHypertrophy
Upper BodyHypertrophy
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Lower Body Strength 1
Exercise Sets Reps TempoSquats 5 5 1-0-2
Exercise Sets Reps Tempo
Stiff LegDead Lifts
5 5 1-0-2
Tip: Shoulder blades back; chest out; weight
through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back
Tip: Weight on heels; hips back on way down;
knees apart; chest out; shoulder blades back
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Lower Body Strength 2
Exercise Sets Reps Tempo
Front Squats 5 5 1-0-2
Exercise Sets Reps Tempo
Seated Leg
Curls5 5 1-0-2
Tip: Hold bar on top of shoulders; arms
crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels
Tip: Hold body firmly against seat, think about
hamstrings contracting
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Lower Body Strength 3
Exercise Sets Reps Tempo
Static Lunges 3 6 1-0-4
Exercise Sets Reps TempoLeg
Extensions3 6 1-0-4
Tip: Shoulder blades back; chest out; dont
allow front knee to come over ankle; drive
through heel of front foot
Tip: Keep body firmly in seat; mind to muscle;
make sure backs of knees against seat; lifting
pad at front of ankle joint
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Upper Body Strength 1
Exercise Sets Reps Tempo
Military Press 5 5 1-0-2
Exercise Sets Reps TempoOlympic Bar
Bent Over Row5 5 1-0-2
Tip: Keep natural standing position; feet
shoulder width apart; hands just wider than
shoulder width; drive slightly over top of head
and then back down onto top of chest
Tip: Chest out; shoulder blades back; weight
through heels; slight bend in knee; hips back
and flat back
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Upper Body Strength 2
Exercise Sets Reps Tempo
Bench Press 5 5 1-0-2
Exercise Sets Reps Tempo
Weighted Pull
Ups5 5 1-0-2
Tip: Back flat against bench; bar in line with
middle of chest; arms out at 90 degree angle
Tip: Pull through your elbows; chest out; dont
let body swing
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Upper Body Strength 3
Exercise Sets Reps Tempo
DB Lateral
Raise3 6 1-0-4
Exercise Sets Reps Tempo
Seated Row 3 6 1-0-4
Tip: Chest out; shoulder blades back; pull
through elbows; slight bend in knee
Tip: Slight bend in arms; raise arms to
shoulder height; dont let elbows come above
DBs
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Lower Body Hypertrophy 1
Exercise Sets Reps Tempo
Front Squats 4 12 1-0-2
Exercise Sets Reps Tempo
Leg
Extensions3 12 1-0-4
Tip: Hold bar on top of shoulders; arms
crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels
Tip: Keep body firmly in seat; mind to muscle;
make sure backs of knees against seat; lifting
pad at front of ankle joint
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Lower Body Hypertrophy 2
Exercise Sets Reps Tempo
DB Walking
Lunges4 12 1-0-2
Exercise Sets Reps Tempo
Seated Leg
Curls3 12 1-0-4
Tip: Shoulder blades back; chest out; dont
allow front knee to come over ankle; drive
through heel of front foot
Tip: Hold body firmly against seat, think about
hamstrings contracting
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Lower Body Hypertrophy 3
Exercise Sets Reps Tempo
DB Single Leg
Bench Lunge3 12 1-0-2
Exercise Sets Reps Tempo
Leg Press 3 12 1-0-4
Tip: Make sure knee doesnt come over ankle;
shoulder blades back; avoid upper body
leaning forward
Tip: Body flat in seat; feet just wider than
shoulder width; release down to 90 degrees;
drive back up through heels
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Upper Body Hypertrophy Push Pull 1
Exercise Sets Reps Tempo
DB Shoulder
Press4 12 1-0-4
Exercise Sets Reps Tempo
Lateral Pull
Down4 12 1-0-4
Tip: Sitting up straight; flat against back of
seat; arms at 90 degrees at bottom of
movement; DBs almost on top of shoulders;
DBs into middle at top but not touching
Tip: Wide grip; pull through the elbows; chest
out; bar down to top of chest
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Upper Body Hypertrophy Push Pull 2
Exercise Sets Reps TempoDB Decline
Press3 12 1-0-4
Exercise Sets Reps Tempo
DB One Arm
Row3 12 1-0-4
Tip: Flat back; pull through elbow; keep arms
close to body through movement
Tip: Body flat on bench; arms out at 90
degrees; feel stretch at bottom of movement;
DBs into middle at top but not touching
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Upper Body Hypertrophy Push Pull 3
Exercise Sets Reps TempoDB Lateral
Raise3 12 1-0-2
Exercise Sets Reps Tempo
Close Grip
Pull Down3 12 1-0-2
Tip: Chest out; pull through elbows
Tip: Slight bend in arms; raise arms to
shoulder height; dont let elbows come above
DBs
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Upper Body Hypertrophy Push Pull 4
Exercise Sets Reps Tempo
Cable Fly 3 12 1-0-2
Exercise Sets Reps Tempo
Upper Back
Machine Row3 12 1-0-2
Tip: Chest out; shoulders down; slight bend in
arm; feel stretch at top and squeeze as if
round a barrel at bottom
Tip: Chest out; shoulder blades back; elbows
up and out at 90 degrees; pull through elbows
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Resistance Training
Program 3
LegsHypertrophy
Chest & TricepsHypertrophy
Back & BicepsHypertrophy
Shoulders & TrapsHypertrophy
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Legs Hypertrophy 1
Exercise Sets Reps Tempo
Squats 3 10 2-0-2
Exercise Sets Reps Tempo
Front Squats 3 10 2-1-2
Tip: Weight on heels; hips back on way down;
knees apart; chest out; shoulder blades back
Tip: Hold bar on top of shoulders; arms
crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels
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Legs Hypertrophy 2
Exercise Sets Reps Tempo
LegExtensions
3 10 2-1-2
Exercise Sets Reps Tempo
DB Stiff Leg
Deadlifts3 10 2-0-2
Tip: Keep body firmly in seat; mind to muscle;
make sure backs of knees against seat; lifting
pad at front of ankle joint
Tip: Shoulder blades back; chest out; weight
through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back
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Legs Hypertrophy 3
Exercise Sets Reps Tempo
Lying Leg Curl 3 10 2-1-2
Exercise Sets Reps TempoSingle Leg
Seated Leg Curl3 10 2-1-2
Tip: Hold body firmly against seat, think about
hamstrings contracting
Tip: Keep body firmly against machine; mind to
muscle
Ch t d T i H t h 1
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Chest and Triceps Hypertrophy 1
Exercise Sets Reps Tempo
DB Flat
Bench Press3 10 2-0-2
Exercise Sets Reps Tempo
DB Flat Fly 3 10 2-1-2
Tip: Body flat on bench, arms out at 90
degrees, feel stretch at bottom of exercise,
DBs into middle at top but not touching
Tip: Back flat against bench; slight bend in
arm; DBs held over chest; feel stretch at
bottom of exercise and squeeze as if holding
a barrel at top of exercise
Chest and Triceps Hypertrophy 2
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Chest and Triceps Hypertrophy 2
Tip: Back flat against bench; arms at 90
degrees; bar to top of chest and fully extend
to top of movement
Exercise Sets Reps Tempo
Incline Smith
Chest Press3 10 2-0-2
Exercise Sets Reps Tempo
Weighted
Tricep Dips3 10 2-0-2
Tip: Chest out; drive through palms of the
hands; lower down to 90 degrees, or until you
feel stretch in shoulder
Chest and Triceps H pertroph 3
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Chest and Triceps Hypertrophy 3
Exercise Sets Reps Tempo
Cable Fly 3 10 2-1-2
Tip: Back flat on bench; elbows kept in
against body; hands shoulder width apart; bar
at lower chest
Exercise Sets Reps Tempo
Close Grip
Bench Press3 10 2-0-2
Tip: Chest out; shoulders down; slight bend in
arm; feel stretch at top and squeeze as if
round a barrel at bottom
Chest and Triceps Hypertrophy 4
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Chest and Triceps Hypertrophy 4
Exercise Sets Reps Tempo
Straight Bar PushDowns
3 10 2-0-2
Exercise Sets Reps TempoSingle Arm
Across Body
Cable Extensions
3 10 2-1-2
Tip: Arm across body; extend from elbow keeping
rest of body still
Tip: Elbows slightly out in front; elbows close to
side of body; extend from elbow keeping rest of
arm still
Back and Biceps Hypertrophy 1
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Back and Biceps Hypertrophy 1
Exercise Sets Reps Tempo
Lateral Pull
Down3 10 2-0-2
Exercise Sets Reps Tempo
Close Grip
Pull Down3 10 2-1-2
Tip: Wide grip; pull through the elbows; chest
out; bar down to top of chest
Tip: Chest out; pull through elbows
Back and Biceps Hypertrophy 2
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Back and Biceps Hypertrophy 2
Exercise Sets Reps Tempo
T-bar Row 3 10 2-1-2
Exercise Sets Reps TempoSeated Upper
Back Row3 10 2-1-2
Tip: Weight on heels; hips back; flat back;
elbows in, pulling bar to stomach
Tip: Chest out; shoulder blades back; elbows
up and out at 90 degrees; pull through elbows
Back and Biceps Hypertrophy 3
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Back and Biceps Hypertrophy 3
Exercise Sets Reps Tempo
DB Pullovers 3 10 2-0-2
Tip: Weight on heels; hips back; slight bend in
arms; pull bar to waist keeping chest out
Exercise Sets Reps TempoStraight Arm
Push Down3 10 2-1-2
Tip: Slight bend in arms; stretch arms
overhead; pull through lats back to start
position
Back and Biceps Hypertrophy 4
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Back and Biceps Hypertrophy 4
Exercise Sets Reps Tempo
EZ Bar Curls 3 10 2-0-2
Exercise Sets Reps Tempo
Cable Single
Arm Across Body
Curls
3 10 2-1-2
Tip: Keep upper arm locked in place and contract
from the elbow
Tip: Chest out; shoulder blades back; elbows by
side; contract while keeping elbows still
Shoulders and Traps Hypertrophy 1
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Shoulders and Traps Hypertrophy 1
Exercise Sets Reps Tempo
DB ShoulderPress 3 10 2-0-2
Exercise Sets Reps Tempo
Close Grip
Smith Press3 10 2-0-2
Tip: Hands shoulder width apart; elbows in;
bar to top of chest and fully extend to top
Tip: Sitting up straight; flat against back of
seat; arms at 90 degrees at bottom of
movement; DBs almost on top of shoulders;
DBs into middle at top but not touching
Shoulders and Traps Hypertrophy 2
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Shoulders and Traps Hypertrophy 2
Exercise Sets Reps Tempo
DB Lateral
Raise 3 10 2-1-2
Exercise Sets Reps Tempo
EZ Bar
Upright Row3 10 2-1-2
Tip: Chest out; lift bar from elbows to
underneath chin; keep bar close to body
through movement; elbows higher then EZ bar
Tip: Slight bend in arms; raise arms to
shoulder height; dont let elbows come above
DBs
Shoulders and Traps Hypertrophy 3
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Shoulders and Traps Hypertrophy 3
Exercise Sets Reps Tempo
DB Rear DeltRaises
3 10 2-0-2
Tip: Slight bend in arm like hugging barrel;
weight on heels; hip back; flat back; keeping
same bend in arm through the exercise
Exercise Sets Reps Tempo
DB Front
Raises3 10 2-1-2
Tip: Chest out; slight bend in arm; raise DB to
just above shoulder height; keep DBs away
from body
Shoulders and Traps Hypertrophy 4
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Shoulders and Traps Hypertrophy 4
Exercise Sets Reps Tempo
Wide Grip
Olympic Bar
Shrugs
3 10 2-0-2
Exercise Sets Reps Tempo
DB Shrugs 3 10 2-1-2
Tip: : Stand up straight; shoulder blades back;
shrug shoulders slightly back towards ears
and back down
Tip: Stand up straight; shoulder blades back;
shrug shoulders slightly back towards ears,
and back down
Resistance Training
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Resistance Training
Arms
Triceps &Biceps 1
Triceps &Biceps 2
Triceps &Biceps 3
T
O
W
U
1
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Use this routine when on a week that uses Program 1 or Program 2 to really work yo
It really builds mass in the biceps and triceps. Make sure you are lifting heavy with reps
6-8 and slightly lighter but stricter form with reps between 8-12. Follow Tempo and u
Pause when necessary.
DO
Use mind to muscle think about the muscle you are using to ensure you fully
Use full range of movement
Hit arms from various angles and grips
DONT
.... Lose strict form, causing other muscles to assist your lift
... Use weight that sacrifices form
... Dont over train your arms if you are trying to grow them
Triceps 1
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Exercise Sets Reps Tempo
Bench Dips 4 6-8 1-1-4
Exercise Sets Reps Tempo
Skull Crushers 3 8-10 1-1-2
Tip: Back flat on bench; arms straight above
shoulders; elbows in; lower bar to just above
forehead and extend while keeping rest of arm
still
Tip: Hands shoulder width apart; elbows in;
keep back close to bench
Triceps 1 continued
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Exercise Sets Reps Tempo
Close GripBench Press
4 6-8 1-1-4
Exercise Sets Reps Tempo
Cable Rope
Extensions3 8-10 1-1-2
Tip: Back flat on bench; elbows kept in
against body; hands shoulder width apart; bar
at lower chest
Tip: Extend from elbow keeping rest of body
still
Biceps 1
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Exercise Sets Reps Tempo
Close Grip
Pull Ups4 6-8 1-1-4
Exercise Sets Reps Tempo
Seated DB
Curls3 8-10 1-1-2
Tip: Back flat against bench; arms down by
side; contract from elbow while keeping rest of
arm still
Tip: Arms shoulder width apart; pull through
your elbows; chest out; dont let body swing
Biceps 1 continued
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Exercise Sets Reps Tempo
EZ Bar Curls 4 6-8 1-1-4
Exercise Sets Reps Tempo
Cable RopeCurls
3 8-10 1-1-2
Tip: Shoulder blades back; elbows by side;
cable between legs; contract from elbow while
keeping rest of arm still, pulling rope apart at
top
Tip: Chest out; shoulder blades back; elbows
by side; contract while keeping elbows still
Triceps 2
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Exercise Sets Reps Tempo
WeightedTricep Dips
4 8-10 1-1-4
Exercise Sets Reps Tempo
Overhead DB
Extensions3 10-12 1-1-2
Tip: Sit up straight; arms extended above
head; elbows in; lower DB behind head and
extend back from elbow while keeping rest of
arm still
Tip: Chest out; drive through palms of the
hands; lower down to 90 degrees, or until you
feel stretch in shoulder
Triceps 2 continued
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Exercise Sets Reps Tempo
Wide Grip SkullCrushers
4 8-10 1-1-4
Exercise Sets Reps Tempo
Cable Close
Grip Push
Downs
3 10-12 1-1-2
Tip: Wide grip on bar; back flat on bench;
arms straight above shoulders; lower bar to
just above forehead and extend while keeping
rest of arm still
Tip: Narrow grip, hands either side of centre;
elbows slightly out in front; elbows close to side of
body; extend from elbow keeping rest of arm still
Biceps 2
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Exercise Sets Reps Tempo
Olympic Bar
Curls 4 8-10 1-1-4
Exercise Sets Reps Tempo
DB Hammer
Curls3 10-12 1-1-2
Tip: Chest out; shoulder blades back; elbows
by side holding DBs; contracting from elbow
without turning DBs
Tip: Chest out; shoulder blades back; grip bar
palms forward, slightly wider than shoulders;
elbows by side; contract while keeping
elbows still
Biceps 2 continued
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Exercise Sets Reps Tempo
Close Grip EZBar Curl 4 8-10 1-1-4
Exercise Sets Reps Tempo
Cable Single
Arm Curls3 10-12
1-1-2
each arm
Tip: Shoulder blades back; chest out; elbows
by side; contract from elbow while keeping
rest of arm still
Tip: Grip slight less than shoulder width;
chest out; shoulder blades back; elbows by
side; contract while keeping elbows still
Triceps 3
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Exercise Sets Reps Tempo
Bench Dips 4 10-12 1-1-4
Exercise Sets Reps Tempo
Cable RopeExtensions
4 12-15 1-1-2
Tip: Elbows slightly forward keeping them in;
extend from the elbows while keeping rest of
arms still, pulling rope apart at bottom
Tip: Hands shoulder width apart; elbows in;
keep back close to bench
Triceps 3 continued
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Exercise Sets Reps Tempo
Cable Close Grip
Pushdowns 3 12 1-1-4
Exercise Sets Reps Tempo
Single Arm Cross
Body Cable
Extensions (Drop
Sets)
3 15 1-0-1
Tip: Narrow grip, hands either side of centre;
elbows slightly out in front; elbows close to side of
body; extend from elbow keeping rest of arm still
Tip: Arm across body; extend from elbow keeping
rest of body still
Biceps 3
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Exercise Sets Reps Tempo
Close Grip Pull
Ups (or CloseGrip Pull
Downs)
4 12 1-1-4
Exercise Sets Reps Tempo
Cable EZ Bar
Curls4 12-15 1-1-2
Tip: Arms shoulder width apart; pull through
your elbows; chest out; dont let body swing
Tip: Chest out; shoulder blades back; elbows by
side; contract while keeping elbows still
Biceps 3 continued
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Exercise Sets Reps Tempo
Standing DBCurls 3 12 1-1-4
Exercise Sets Reps Tempo
Single Arm Cable
Across Body Curls
(Drop Sets)
4 15 1-0-1
Tip: Keep upper arm locked in place and contract
from the elbow
Tip: Chest out; shoulder blades back; elbows
by side holding DBs; palms facing out;
contracting from elbow without turning DBs
Resistance Training
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g
WeightedAbs
Session1
Session 2
Session 3
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Session 1: Keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccent
concentric). Really focus on keeping form strict and using your abdominals to lift the weig
parts of your body such as the hip flexors when performing Hanging Leg Raises.
Session 2: Reps have increased so the eccentric changes to roughly the average workin
eccentric, 1 sec concentric). Be strict with tempo as its key to keeping it fresh and constanew loads on the abdominal area.
In Session 3, a Superset is introduced. This will really get your blood pumping and heart
exercises must be performed straight after each other with a slight rest in between each s
eccentric and concentric part of the exercises need to be around 1 sec).
There are 3 separate Weighted Abs sessions Session 1, Session 2 and Session
Each session has 5 exercises detailed over the upcoming pages
Perform 1 weighted abs session per week, rotating Sessions 1, 2 and 3 through the
Always rest 60 seconds between sets and 90-120 seconds between exercises
Focus on technique every exercise to ensure abdominal area is getting an efficient wo
Weighted Abs 1a
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Exercise Sets Reps Tempo
Hanging Leg
Raises with
Twist
3 12 1-1-4
Exercise Sets Reps Tempo
HangingWeighted Leg
Raises
3 15 1-0-1
Tip: Slight bend in knee; rolling hips forward
bringing knees across body, alternating sides;
Keep upper body still (for beginners bend knees
more); think about using lower abdominals
rather than hip flexors
Tip: Slight bend in knee; rolling hips forward
bringing knees up; Keep upper body still (for
beginners bend knees more); think about using
lower abdominals rather than hip flexors
Weighted Abs 1b
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Exercise Sets Reps Tempo
Decline BenchOblique Crunch 3 12 1-1-4
Exercise Sets Reps Tempo
Cable Rope
Crunch3 15 1-0-1
Tip: Hands behind each ear; hips back; chest
out; knees together, crunching your head in
towards knees; letting elbows go beside legs
Tip: One hand across body; one behind head,
keeping lower body firm; balance on ball of hip
bringing elbow in towards waist, while keeping
chin away from chest
Weighted Abs 1c
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Exercise Sets Reps Tempo
Weighted V-
Sits3 12-15 1-1-2
Tip: Slight bend in knees; balance raising your
feet up towards you, trying to keep same bend
in knees; bring upper body up as you raise
feet (beginners hold onto back of bench)
Weighted Abs 2a
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Exercise Sets Reps Tempo
Cable Rope
Crunch4 10 1-1-2
Exercise Sets Reps Tempo
Hanging
Weighted Leg
Raises
4 10 1-0-2
Tip: Hands behind each ear; hips back; chest
out; knees together, crunching your head in
towards knees; letting elbows go beside legs
Tip: Slight bend in knee; rolling hips forward
bringing knees up; keep upper body still (for
beginners bend knees more); think about
using lower abdominals rather than hip flexors
Weighted Abs 2b
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Exercise Sets Reps Tempo
Cable Rope
Crunch with
Twist
312
each side1-1-2
Exercise Sets Reps Tempo
Hanging Leg
Raises withTwist
3 12 1-0-2
Tip: Knees apart bringing each elbow in turn
down to opposite knee
Tip: Slight bend in knee; rolling hips forward
bringing knees across body, alternating sides;
Keep upper body still (for beginners bend
knees more); think about using lower
abdominals rather than hip flexors
Weighted Abs 2c
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Exercise Sets Reps Tempo
Decline Bench
Russian Twist -
Weighted
3 12 1-0-1
Tip: Weight held out in front; slight bend in
arms; leaning back so tension on abs; rotatethe weight from side to side from waist
Weighted Abs 3a
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Exercise Sets Reps Tempo
Hanging Leg
Raises
4 12 1-0-2
Exercise Sets Reps Tempo
Lying Leg
Raises3 15 1-0-2
Tip: Hands down by side; slight bend in knee;
lower heels down to ground; raise them back
up to waist height, lifting hips off ground by
crunching your lower abs
Tip: Slight bend in knee; rolling hips forward,
bringing knees up; keep upper body still (for
beginners bend knees more); think about
using lower abdominals rather than hip flexors
Weighted Abs 3b
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Exercise Sets Reps Tempo
Cable Rope
Crunch 4 12 1-0-4
Exercise Sets Reps Tempo
Decline BenchUpper Crunch
Weighted
3 15 1-0-2
Tip: Lower body locked in place; fingertips
behind head; keep chin away from chest;
crunch in and bring head in as you come up
Tip: Hands behind each ear; hips back; chest
out; knees together, crunching your head in
towards knees; letting elbows go beside legs
Weighted Abs 3c
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Exercise Sets Reps Tempo
Decline Bench
Oblique Crunch 315
each side 1-1-2
Decline Bench
Russian Twist3
15
each side1-0-1
Superset
Tip: One hand across body; one behind head,
keeping lower body firm; balance on ball of hip
bringing elbow in towards waist, while keepingchin away from chest
Tip: Weight held out in front; slight bend in
arms; leaning back so tension on abs; rotate
the weight from side to side from waist
Cardio Training
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1. Start off with 2 LISS cardio sessions each week for overall fitness and burn throug
Reduce to 1 session if weight gains are not as expected after 3 weeks
Swap 1 session for a HIIT session if you start to gain body fat
2. These can be fitted in at any time:
After a weights session
At a separate time of the day to your weights session
On rest day
3. Fit your meals and snacks around these sessions, trying to exercise at least 45 m
snack
4. You can do these on the bike, rower, or treadmill, or jogging/running outside. Va
5. Each LISS session should comprise 5 minutes warm up, then work at steady state (Rof your max heart rate) for 30-45 minutes
6. A HIIT session if needed should be performed as follows:
5 minutes warm up, then into 30 seconds working at 100% turning the resistance up if possib
Follow with 1 minute moving rest turning down resistance.
Repeat this for 20 min with a 5 min cool down
Quick Reference Guide
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This section gives you all your resistance training exercises
format so you can view your whole workout on one p
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Program 1
Program 1 - Lower Body Stren
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Exercise Sets Reps Tempo
Stiff Leg
Deadlifts5 5 1-0-2
DB Static
Lunges5 5 1-0-2
Lying LegCurls
5 5 1-0-2
Leg
Extensions3 6 1-0-4
DB Stiff Leg
Deadlifts3 6 1-0-4
Squats 5 5 1-0-2
Program 1 - Upper Body Stren
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Bench Press 5 5 1-0-2
Weighted Pull
ups5 5 1-0-2
Military Press 5 5 1-0-2
Olympic Bar
Bent OverRow
5 5 1-0-2
DB Incline Fly 3 6 1-0-4
Close Grip
Pull Down3 6 1-0-4
Exercise Sets Reps Tempo
Program 1 - Lower Body Hype
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Squats 4 8-10 1-0-2
DB Walking
Lunges3 8-10 1-0-2
DB Stiff Leg
Deadlifts4 8-10 1-0-2
Lying LegCurls
3 8-10 1-0-2
Leg Press 3 8-10 1-0-4
Leg
Extensions3 8-10 1-0-4
Exercise Sets Reps Tempo
Program 1 - Upper Body Hype
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DB Incline Press 4 8-10 1-0-4
Olympic Bar BentOver Row
4 8-10 1-0-4
Arnold Press 3 8-10 1-0-4
Lateral Pull Down 3 8-10 1-0-4
Cable Fly 3 8-10 1-0-2
Upper Back
Machine Row3 8-10 1-0-2
Exercise Sets Reps Temp
DB Lateral Raise 3 8-10 1-0-2
Close Grip Pull
Down3 8-10 1-0-2
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Program 2
Program 2 - Lower Body Stren
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Squats 5 5 1-0-2
Stiff Leg Dead
Lifts5 5 1-0-2
Front Squats 5 5 1-0-2
Seated LegCurls
5 5 1-0-2
Static Lunges 3 6 1-0-4
Leg
Extensions3 6 1-0-4
Exercise Sets Reps Tempo
Program 2 - Upper Body Stren
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Military Press 5 5 1-0-2
Olympic Bar
Bent Over
Row
5 5 1-0-2
Bench Press 5 5 1-0-2
Weighted PullUps 5 5 1-0-2
DB Lateral
Raises3 6 1-0-4
Seated Row 3 6 1-0-4
Exercise Sets Reps Tempo
Program 2 - Lower Body Hype
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Front Squats 4 12 1-0-2
Leg
Extensions3 12 1-0-4
DB Walking
Lunges4 12 1-0-2
Seated Leg
Curls 3 12 1-0-4
DB Single Leg
Bench Lunge3 12 1-0-2
Leg Press 3 12 1-0-4
Exercise Sets Reps Tempo
Program 2 - Upper Body Hype
Exercise Sets Reps Temp
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DB Shoulder
Press4 12 1-0-4
Lateral Pull Down 4 12 1-0-4
DB Decline Press 3 12 1-0-4
DB One Arm Row 3 12 1-0-4
DB Lateral Raise 3 12 1-0-2
Close Grip Pull
Down3 12 1-0-2
Exercise Sets Reps Temp
Cable Fly 3 12 1-0-2
Upper Back
Machine Row3 12 1-0-2
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Program 3
Program 3 - Legs Hypertrophy
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Squats 3 10 2-0-2
Front Squats 3 10 2-1-2
Leg
Extensions3 10 2-1-2
DB Stiff LegDead Lifts
3 10 2-0-2
Lying Leg Curl 3 10 2-1-2
Single Leg
Seated Leg
Curl
3 10 2-1-2
Exercise Sets Reps Tempo
Program 3 - Chest & Triceps Hy
Exercise Sets Reps
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DB Flat Bench Press 3 10
DB Flat Fly 3 10
Incline Smith Chest
Press3 10
Weighted Tricep Dips 3 10
Cable Fly 3 10
Close Grip Bench Press 3 10
Exercise Sets Reps
Straight Bar Push Downs 3 10
Single Arm Across Body
Cable Extensions3 10
Program 3 - Back & Biceps Hy
Exercise Sets Reps
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Lateral Pull Down 3 10
Close Grip Pull Down 3 10
T-Bar Row 3 10
Seated Upper Row 3 10
DB Pullovers 3 10
Straight Arm Push Down 3 10
Exercise Sets Reps
EZ Bar Curls 3 10
Single Arm Across Body
Cable Curls3 10
Program 3 - Shoulders & Traps H
Exercise Sets Reps
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DB Shoulder Press 3 10
Close Grip Smith Press 3 10
Lateral Raise 3 10
EZ Bar Upright Row 3 10
Rear Delt Raises 3 10
DB Front Raises 3 10
Exercise Sets Reps
Wide Grip Olympic Bar
Shrugs3 10
DB Shrugs 3 10
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Arms
Arms 1 Triceps & Biceps
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Bench Dips 4 6-8 1-1-4
Skull Crushers 3 8-10 1-1-2
Close Grip
Bench Press4 6-8 1-1-4
Cable Rope
Extensions3 8-10 1-1-2
Close Grip
Pull Ups4 6-8
Seated DB
Curls3 8-10
EZ Bar Curls 4 6-8
Cable Rope
Curls3 8-10
Exercise Sets Reps Tempo Exercise Sets Rep
Arms 2 Triceps & Biceps
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Weighted
Tricep Dips 4 8-10 1-1-4
Overhead DB
Extensions3 10-12 1-1-2
Wide Grip Skull
Crushers4 8-10 1-1-4
Cable Close
Grip Push
Downs
3 10-12 1-1-2
Olympic BarCurls 4 8-10
DB Hammer
Curls3 10-1
Close Grip EZ
Bar Curl4 8-10
Cable Single
Arm Curls3 10-1
Exercise Sets Reps Tempo Exercise Sets Reps
Arms 3 Triceps & Biceps
E i S t R T
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Bench Dips 4 10-12 1-1-4
Cable Rope
Extensions4 12-15 1-1-2
Cable Close Grip
Pushdowns3 12 1-1-4
Single Arm Cross
Body Cable
Extensions (Drop
Sets)
3 15 1-0-1
Close Grip Pull
Ups or PushDowns
4
Cable EZ Bar
Curls4
Standing DB
Curls
3
Single Arm Cable
Across Body Curls
(Drop Sets)
4
Exercise Sets Reps Tempo Exercise Sets
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Weighted Abs
Weighted Abs 1
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Exercise Sets Reps Tempo
Decline Bench
Oblique
Crunch
3 12 1-1-4
Cable Rope
Crunch3 15 1-0-1
Weighted V-
Sits3 12-15 1-1-2
Hanging Leg
Raises withTwist
3 12 1-1-4
Hanging Leg
Weighted
Raises
3 15 1-0-1
Weighted Abs 2
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Exercise Sets Reps Tempo
Cable Rope
Crunch with
Twist
3 12 each side 1-1-2
Hanging Leg
Raises with
Twist
3 12 1-0-2
Decline Bench
Russian Twist
- Weighted
3 12 1-0-1
Cable Rope
Crunch4 10 1-1-2
Hanging
Weighted Leg
Raises
4 10 1-0-2
Weighted Abs 3
Exercise Sets Reps Tempo
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Exercise Sets Reps Tempo
Decline Bench Upper
Crunch Weighted3 15 1-0-2
Cable Rope Crunch 4 12 1-0-4
Weighted V-Sits 3 12-15 1-1-2
Hanging Leg Raises 4 12 1-0-2
Lying Leg Raises 3 15 1-0-2
Decline Bench Oblique
Crunch3
15
each side1-1-2
Decline Bench
Russian Twist3
15
each side1-0-1
Superset
Diet
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Table ofContents
GuidingPrinciples
How to Usethe Diet
RecommendedFoods & Tips
Daily MealPlan
Guiding Principles
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My diet principles for bulking are based on a clean healthy eating plan, high in protein
with other natural foods to provide a balance of nutrients needed.
1. Clean eating means eating foods in their natural state without being processed
means using raw ingredients and not packets, tins etc., there are exceptions where n
added e.g. tin of tuna in water; 0% fat greek yogurt; tinned tomatoes; cottage cheese
Always check packet before using for added ingredients particularly sugar.
2. Mix up your foods to achieve balanced diet you wont need added vitamins and
eating a mix of all the recommended foods
3. Prepare food in advance at weekends or day before this is vital to ensure you alw
food available. Shop weekly in advance.
4. Most food should be cooked simply and avoid pre-made sauces. Recipes on m
conform to my eating philosophy so can be used any time as long as food weights a
5. Drink 2-2.5 litres of water per day depending on your activity level and what you ea
some of your water requirement each day.
6. And finally a weekly cheat meal provides the opportunity to indulge in whatever
and make the rest of the week more enjoyable
How to use the Lean Bulk Di
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1. Look at the daily eating plan and see how this matches your schedule. Obvio
is different and works different hours, shifts, irregular times etc. However the adaptable:
a. Always have your first meal as soon as you get up even if working out early,
fuel up first. Leave 45 minutes minimum before working out.
b. For the rest of the day spread your meals and snacks out to fit your waking hou
finishing off with a casein shake or a slow release protein source such as cottag
keep your body fuelled up while asleep
c. You will need to be eating about every 1.5 hours to consume the required quan
2. Mainly use basic cooking methods to cook your food baking in oven, steami
with a spoonful of coconut oil or olive oil. Once a day, for a main meal, use on
recipes or your own, using the diet principles to make it more interesting.
How to use the Lean Bulk Di
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3. Follow the plan for 3 weeks before making changes, so that you know the imp
a. Monitor yourself carefully this is important. Weigh yourself first thing in the m
ONCE a week, on the SAME day, on the SAME scales, in the same PLACE. Omeasuring natural body weight fluctuations and not seeing the true impact
b. If after 3 weeks you are not gaining 1-2lbs per week, see page 106 for how to a
c. If you find you are putting on too much body fat, see page 105 for how to adap
4. You can substitute any of the protein or carb foods at any of your meals and s
chicken at lunchtime, try fish in the evening. If you have rice at lunchtime have swee
evening.
5. Stick to recommended foods for 90% of the time. Use Occasional foods no
portion of each per week. Bread is an occasional food because of the level of proceating wholemeal bread make sure it does not have high amounts of sugar added (i
issue)
6. Choose which day you want to have a cheat meal and make it the same day e
your mid-day or your evening meal. It can be anything you enjoy a main course
Burger and chips plus ice cream; Pizza plus cheesecake; Spare ribs, baked potato p
Adjusting the Diet to MeetIndividual Needs
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It is a simple process to adapt this diet taking into account different lifestyles and physiqu
Energy in vs Energy out Simply, if you consume food equivalent to a certain amount
day, and you expend the same amount of energy in exercise in a day, your weight will sta
So the amounts of food you need to gain muscle mass, and therefore weight, will differ a
activity levels.
To increase your weight during this plan, you need to keep a high amount of exercise wh
energy in (calories) in the form of healthy, natural foods. i.e. keep energy out(exercise) increase energy in (food).
For some people, there may be a need to adjust food levels to control body fat being gai
following 2 pages explain how to adapt the plan to either control body fat or to increase l
weight gain.
Controlling Body Fat
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The diet comprises a flexible daily eating schedule that you will follow throughout the
However, it is important you get to know your body, and that you can make adjustmenare putting on too much body fat.
There are four steps you can take to control body fat increases, trying them in step
right balance for you. Assess after one week of following each step and check progress
another step.
Step 1: Exclude carbs from last main meal of day for one week
Step 2 Excludes carbs from both small snacks for one week
Step 3: Introduce one Medium Carb Day (see page 114)
Step 4: Introduce a Low Carb Day each week (see page 115)
Be aware of how these changes impact your body and use these methods to keep co
the plan, introducing the steps as needed, or going back to the original diet plan as the
effect.
Increasing Weight Gain
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You can also make adjustments if you are not gaining desired muscle weight (1
expected gain per week).
Add one meal size portion of meat or fish (200g) and one meal size portion
75g of wholegrain rice) per day
The easiest way to implement this is by adding a little extra across the exi
snacks rather than adding in another full meal.
Weigh yourself after one week and assess progress.
Also consider your activity levels as whether you have an office job or an actithe diet you need.
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Recommended Foods
Core Food Types and Recommended Portion Sizes
Meat & Fish
Chicken (no skin)
Carbohydrates Gramsuncooked
Oats 50g
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Turkey
Pork (trimmed of fat)
Lean Beef (trimmed of fat)Oily Fish (Salmon, tuna, trout,
etc.)
White Fish (Cod, bass, plaice,
tilapia, halibut, haddock, etc.)
Wholegrain Rice 75g
Potato (raw peeled) 200g
Sweet Potato (raw unpeeled) 200gRyvita or Oat Cakes 2 pieces
Vegetables Gramsuncooked
Green Vegetables (Broccoli, Green
Beans, Asparagus, Leeks, Kale, etc.)
200g total for all
veg in one meal
Carrots No more than100g per serving
Tomatoes 120g
Red/Green Peppers 100g
Fruit & Nuts
Apple, Pear. Peach, Orange
Berries
Melon all types
Grapefruit
Nuts (Almonds, Cashews)
Mixed Seeds
Other Grams
Cottage Cheese 250g
0% Fat Greek Yogurt 150g
Skim Milk (or Soy milk or Almond milk) 200-250ml
Occasional Food Types and Recommended Portion Siz
Carbohydrates Gramsuncooked/Portion
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Protein
Protein Bar e.g. Quest
Wholegrain Bread 2 slices
Wholegrain Pasta 75g
Cous cous 75g
Vegetables Gramsuncooked
Parsnips, Turnips and other root
vegetables
200g total for all
veg in one meal
Fruit & Nuts
Other types of nuts such as walnuts,
macademia, brazil (all have higher fa
and lower protein and carbs than
almonds and cashews)
Bananas (use 3-4 times a week, butreduce if gaining body fat)Other
Grams
Almond Butter 2 teaspoons
Peanut Butter 2 teaspoons
Remember it is always easier to prepare your food for each day. I know how easy it is to end up
something off-plan because its convenient!
Remember to always keep it CLEAN you want the gains to be muscle not fat!
General Diet Tips
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Remember to always keep it CLEAN you want the gains to be muscle not fat!
Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt make your own w
additives see my recipes for some examples.
Mix up meats, fish, vegetables, nuts, & carbs but keep red meat to twice a week max and alwaysnatural foods.
Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetabl
I use cottage cheese to liven up a dry uninteresting meal or snack onion and chives is a good
Keep variety in your eating there are plenty of ways to liven up the basic diet. I have included
examples at the end of this section or visit my website for more recipes, updated regularly
However, keep the majority of meals quite plain e.g. always have a plain mid-day meal withou
use one of my recipes for the evening
Dont be afraid to make substitutes in recipes, (as long as clean and within your daily allowances
Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermin
even regular English Tea) to curb the desire to go off plan
Daily Meal Plan (with an early evening workout)Time Protein Carbs Fats
Fruit
Vege
7:30am MEAL4 egg whites + 2 egg yolks
scrambled or as an omelette
Porridge Oats with 50%
water/50% skim milk
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9:30am SNACKNuts or mixed
seeds1 port
11:30am SNACKGrilled or baked chicken or turkey
breast
Healthy Carb (Sweet Potato .
Wholegrain Rice)Green
1:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)Green
3:00pm SNACKNuts or mixed
seeds or avocado1 porti
5:00pm SNACK Lean chicken, turkey, fish or beefHealthy Carb (Sweet Potato .
Wholegrain Rice)
6.30pm Pre-workout
Post Workout
8:00pmMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)Green
Late night/Pre-
BedtimeCottage cheese
Nuts or mixed
seeds or avocado
Daily Meal Plan (with an early morning workout)
Time Protein Carbs FatsFruit
Vege
6:30am MEAL4 egg whites + 2 egg yolks
scrambled or as an omelette
Porridge Oats with 50%
water/50% skim milk
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7am Pre-workout
Post Workout
9:30am SNACKNuts or mixedseeds
1 port
11:30am SNACKGrilled or baked chicken or turkey
breast
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
1:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
3:00pm SNACKNuts or mixed
seeds or avocado1 porti
5:00pm SNACK Lean chicken, turkey, fish or beefHealthy Carb (Sweet Potato .
Wholegrain Rice)
7:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
Late night/Pre-
BedtimeCottage cheese
Nuts or mixed
seeds or avocado
Medium Carb Day if needed
Time Protein Carbs FatsFruit
Vege
6:30am MEALPorridge Oats with 50%
water/50% skim milk
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7am Pre-workout
Post Workout
9:30am SNACK4 egg whites + 2 egg yolksscrambled or as an omelette
Nuts or mixedseeds
1 port
11:30am SNACKGrilled or baked chicken or turkey
breast
Green
salad
1:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
3:00pm SNACKNuts or mixed
seeds or avocado1 porti
5:00pm SNACK Lean chicken, turkey, fish or beef
7:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
Late night/Pre-
BedtimeCottage cheese
Nuts or mixed
seeds or avocado
Low Carb Day if needed
Time Protein Carbs FatsFruit
Vege
6:30am MEALPorridge Oats with 50%
water/50% skim milk
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7am Pre-workout
Post Workout
9:30am SNACK4 egg whites + 2 egg yolksscrambled or as an omelette
Nuts or mixedseeds
1 port
11:30am SNACKGrilled or baked chicken or turkey
breast
Green
salad
1:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Healthy Carb (Sweet Potato .
Wholegrain Rice)
Green
salad
3:00pm SNACKNuts or mixed
seeds or avocado1 porti
5:00pm SNACK Lean chicken, turkey, fish or beef
7:00pm MEALMeat or Fish (Chicken, Beef,
White Fish, Oily Fish)
Green
salad
Late night/Pre-
BedtimeCottage cheese
Nuts or mixed
seeds or avocado
Supplements
This is how I use supplements for maximum effect while bulking. I have developed this pla
different combinations and this is the way that I find works best.
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MORNING (MEAL 1 / BREAKFAST)
Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with
skimmed milk. Add a few almonds for variety.
PRE WORKOUT
Creatine take as directed, before each workout. (Not for a cardio workout if you haveweights session earlier in the day)
POST WORKOUT SHAKE
1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of whey prot
clean weight gainer () and water. (Not for a cardio workout if you have already done a w
in the day)
PRE- AND POST-WORKOUT
BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout.
as shake during workout.
LATE NIGHT SNACK BEFORE BED
1 scoop of chocolate casein with water.
TIPS
DONT overdo the protein shakes as it is a waste better to gain weight with natural foods.
Post-workout shake: Depending on what time you train will dictate when you have this. Simp
whatever meal is around the time of your session and have the other meal at another time.
Make sure you are having protein shakes mainly on training days and post workout.
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NOTE
DR Physique Limited accepts no liability for any injury, loss or damage resulting fro
physical exercise. By following this plan you voluntarily assume the inherent risk of
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p ys ca e e c se y o o g s p a you o u a y assu e e e e s o
physical/ resistance training. Should you suffer from any medical conditions, injurie
allergies, or should you be in any doubt whatsoever, we advise you seek
medical/professional advice immediately and do NOT proceed to partake in any acAny supplements featured within the guides are optional and must be taken in stric
accordance with manufacturers recommendations If in any doubt always consult a
doctor. Always ensure your technique is correct and train within your own capabilitie
observe any safety practices/code of conducts present within your own gym.
Copyright
As with all our products the Lean Bulking Plan II is subject to our standard terms an
conditions, disclaimer and protected by copyright, and as such any attempts to copduplicate; issue copies; sell, rent or lend; show or communicate this plan to other
members of the public, is strictly prohibited.