Shortcut To Summer: Muscle Building Program

As a special thank you for signing up in the muscle gain category for Shortcut to Summer 2024, here’s a free bulking program on us!

Follow this in conjunction with a caloric surplus and take home the gold! Not sure where your calories should be? Stop by your local store for a FREE meal plan!

Day 1 (Chest)

• Bench Press (5 x 6-8)
• Incline Dumbbell Press (3 x 8-10)
• Dips (4 x 12) lean forward to target the chest more​​
• Cable Fly or Pec Deck Fly (4 x 12)
• Med Ball Push-ups (4 x AMRAP) AMRAP: As Many Reps As Possible

Day 2 (Back)

• Wide-Grip Pull-Ups (4 x AMRAP) ​
• Barbell Row (4 x 12) Overhand Grip
• Close-Grip Cable Row (​4 x 10)
• Lat Pull-Downs (4 x 12) Underhand Grip​
• Straight-Arm Pull-Downs (5 x 15)

Day 3 (Legs)

• Barbell Squat (4 x 8)
• Barbell RDL (4 x 12)
• Leg Extension (4 x 10 per leg)
• Leg Curl (4 x 10 per leg)
• Calf Raise (3 x 20)

Day 4 (Shoulders)

• Seated Overhead Press (4 x 8)
• Dumbbell Lateral Raise (4 x 12)
• Dumbbell Front Raise (4 x 12)
• EZ-Bar Upright Row (3 x 15)
• Rear-Delt Fly (4 x 10)

Day 5 (Arms)

• Barbell Curl (4 x 8)
• Dumbbell Hammer Curl (4 x 12)
• EZ-Bar Curl (4 x 12) Overhand Grip​
• Close-Grip Bench Press (4 x 8)
• EZ-Bar Skull crusher (4 x 12)
• Cable Rope Extension (4 x 15)