BULK WITH YASH

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

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

To get most of this training program:

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

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

Day 1 Push day

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

Pull Ups Depending on 40

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

Day3 Legs (quads)

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

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

Exercise Sets Reps

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

Day7 Legs (Hams and Glutes)

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

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

Side Lateral Raise-

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