DR Physique Lean Bulking Series II 2015

7/26/2019 DR Physique Lean Bulking Series II 2015

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Bulki

Series15 We

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Janua


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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


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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DB Static

Lunges5 5 1-0-2


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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LegExtensions

3 6 1-0-4


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






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Upper Body Strength 1


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


Weighted Pull

Ups5 5 1-0-2

Tip: Pull through your elbows; chest out; dont

let body swing


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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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DB Incline Fly 3 6 1-0-4


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


Squats 4 8-10 1-0-4


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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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


Lying Leg

Curls3 8-10 1-0-2

Tip: Keep body firmly against machine; mind to

muscle


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Leg Press 3 8-10 1-0-2


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


DB Incline

Press4 8-10 1-0-4


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



and flat back


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Tip: Rotate elbows out into a normal

shoulder press; return DBs back to the

front, one smooth movement throughout

the exercise


Arnold Press 3 8-10 1-0-4


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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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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Tip: Slight bend in arms; raise arms to

shoulder height; dont let elbows come above

DBs


DB Lateral

Raise3 8-10 1-0-2


Close Grip

Pull Down3 8-10 1-0-2



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Resistance Training

Program 2

Lower Body

Strength

Upper BodyStrength

Lower BodyHypertrophy

Upper BodyHypertrophy


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Exercise Sets Reps TempoSquats 5 5 1-0-2


Stiff LegDead Lifts

5 5 1-0-2








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Front Squats 5 5 1-0-2


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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Static Lunges 3 6 1-0-4

Exercise Sets Reps TempoLeg

Extensions3 6 1-0-4








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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



and flat back


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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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DB Lateral

Raise3 6 1-0-4


Seated Row 3 6 1-0-4

Tip: Chest out; shoulder blades back; pull

through elbows; slight bend in knee



DBs


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Leg

Extensions3 12 1-0-4









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DB Walking

Lunges4 12 1-0-2


Seated Leg

Curls3 12 1-0-4







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DB Single Leg

Bench Lunge3 12 1-0-2


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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DB Shoulder

Press4 12 1-0-4


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;


Tip: Wide grip; pull through the elbows; chest

out; bar down to top of chest


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Exercise Sets Reps TempoDB Decline

Press3 12 1-0-4


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;



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Exercise Sets Reps TempoDB Lateral

Raise3 12 1-0-2


Close Grip

Pull Down3 12 1-0-2




DBs


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Cable Fly 3 12 1-0-2


Upper Back

Machine Row3 12 1-0-2







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Resistance Training

Program 3

LegsHypertrophy

Chest & TricepsHypertrophy

Back & BicepsHypertrophy

Shoulders & TrapsHypertrophy


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Legs Hypertrophy 1


Squats 3 10 2-0-2










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Legs Hypertrophy 2


LegExtensions

3 10 2-1-2


DB Stiff Leg

Deadlifts3 10 2-0-2









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Legs Hypertrophy 3


Lying Leg Curl 3 10 2-1-2

Exercise Sets Reps TempoSingle Leg

Seated Leg Curl3 10 2-1-2



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


DB Flat

Bench Press3 10 2-0-2


DB Flat Fly 3 10 2-1-2

Tip: Body flat on bench, arms out at 90

degrees, feel stretch at bottom of exercise,


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



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Tip: Back flat against bench; arms at 90

degrees; bar to top of chest and fully extend

to top of movement


Incline Smith

Chest Press3 10 2-0-2


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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Tip: Back flat on bench; elbows kept in

against body; hands shoulder width apart; bar

at lower chest


Close Grip

Bench Press3 10 2-0-2






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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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Lateral Pull

Down3 10 2-0-2


Close Grip

Pull Down3 10 2-1-2

Tip: Wide grip; pull through the elbows; chest

out; bar down to top of chest




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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





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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



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EZ Bar Curls 3 10 2-0-2


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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DB ShoulderPress 3 10 2-0-2


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;




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DB Lateral

Raise 3 10 2-1-2


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



DBs



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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


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



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Wide Grip

Olympic Bar

Shrugs

3 10 2-0-2


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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Bench Dips 4 6-8 1-1-4


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


keep back close to bench

Triceps 1 continued


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Close GripBench Press

4 6-8 1-1-4


Cable Rope


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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Close Grip

Pull Ups4 6-8 1-1-4


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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EZ Bar Curls 4 6-8 1-1-4


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


by side; contract while keeping elbows still

Triceps 2


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WeightedTricep Dips

4 8-10 1-1-4


Overhead DB


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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Wide Grip SkullCrushers

4 8-10 1-1-4


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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Olympic Bar

Curls 4 8-10 1-1-4


DB Hammer

Curls3 10-12 1-1-2


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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Close Grip EZBar Curl 4 8-10 1-1-4


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


Triceps 3


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Bench Dips 4 10-12 1-1-4


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


keep back close to bench

Triceps 3 continued


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Cable Close Grip

Pushdowns 3 12 1-1-4


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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Close Grip Pull

Ups (or CloseGrip Pull

Downs)

4 12 1-1-4


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


Biceps 3 continued


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Standing DBCurls 3 12 1-1-4


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


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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Hanging Leg

Raises with

Twist

3 12 1-1-4


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


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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Decline BenchOblique Crunch 3 12 1-1-4


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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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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Cable Rope

Crunch4 10 1-1-2


Hanging

Weighted Leg

Raises

4 10 1-0-2





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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Cable Rope

Crunch with

Twist

312

each side1-1-2


Hanging Leg

Raises withTwist

3 12 1-0-2

Tip: Knees apart bringing each elbow in turn

down to opposite knee


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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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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Hanging Leg

Raises

4 12 1-0-2


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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Cable Rope

Crunch 4 12 1-0-4


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




Weighted Abs 3c


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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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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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Weighted Pull

ups5 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


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



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


Seated LegCurls

5 5 1-0-2

Static Lunges 3 6 1-0-4

Leg

Extensions3 6 1-0-4


Program 2 - Upper Body Stren


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Olympic Bar

Bent Over

Row

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


Program 2 - Lower Body Hype


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Leg


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


Program 2 - Upper Body Hype



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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



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


Leg


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


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


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



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Weighted

Tricep Dips 4 8-10 1-1-4

Overhead DB


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


E i S t R T


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Bench Dips 4 10-12 1-1-4

Cable Rope


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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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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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



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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)



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,




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


breast


Wholegrain Rice)

Green

salad




Wholegrain Rice)

Green

salad



5:00pm SNACK Lean chicken, turkey, fish or beefHealthy Carb (Sweet Potato .

Wholegrain Rice)




Wholegrain Rice)

Green

salad

Late night/Pre-


Nuts or mixed

seeds or avocado

Medium Carb Day if needed


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


breast

Green

salad




Wholegrain Rice)

Green

salad



5:00pm SNACK Lean chicken, turkey, fish or beef




Wholegrain Rice)

Green

salad

Late night/Pre-


Nuts or mixed

seeds or avocado

Low Carb Day if needed


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


breast

Green

salad




Wholegrain Rice)

Green

salad



5:00pm SNACK Lean chicken, turkey, fish or beef



Green

salad

Late night/Pre-


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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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.

DR Physique Lean Bulking Series II 2015

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