Bulk Program Guidance

HypertrophyCoach Joe Bennett Forums Training Bulk Program Guidance

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    Hey Joe and Community,

    New member here – loving all the content, great stuff Joe!

    I completed a cut end of September and have been reverse dieting and bulking past six weeks. To be honest, my gains have been stagnant as my previous trainer went MIA past month hence me signing up to the Hypertrophy Coach community just now.

    I’m working at home given COVID – and have the essentials which is a squat rack, a barbell, bench and some dumbbells (no cable or machines unfortunately).

    I’m 5’11 and weigh 154 lbs at about 13% body fat. I am looking to bulk and put on 16 lbs (not rushed on frame) as I want to do it lean. No shame here in saying my goals are purely aesthetics and thats what I am training for.

    I’m looking for an ideal five day a week training program and was hoping you could guide me. Few questions I had (this is to maximize lean muscle mass gain most efficiently):

    1. What split would you recommend for a 5 day a week program?

    2. How many sets on avg for each training session?

    3. Rep ranges in general? (1-5?) (6-8) (8-12)?

    4. How many lbs should I aim to increase a week? By knowing this – I can eventually reverse engineer my calories to consume Always afraid of gaining too much and it being in fat.

    5. Any benefits to calorie cycling for lean bulk? High on lower day, middle on upper days, and lower on rest days?

    6. Been reading mixed opinions on forums with some saying best way to bulk is to cap it at 4 times a week and some say it doesnt matter as long as you rest. What are your thoughts?

    The builder had me on a Push / Pull / Leg / Rest Repeat program but that would be six days a week and wanted to cap it at five.

    I was thinking maybe Push / Pull / Leg /Rest / Upper / Lower / Rest? not sure so thought id ask the expert!

    Sorry for all the questions – and appreciate any guidance! Looking forward to hearing back from you


    Hey Joe – sorry for posting question twice. For some reason it wasn’t uploading so I did it as a new one and then both uploaded.. 🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️

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