Add 2 Protocol 5 Day Bulk Program

By Josh England

	Intermediate (2-3 years)
	48 minutes/day \| 5 days/week
	Build Muscle
	2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Barbell, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Incline Bench, EZ Bar, Preacher Curl Bench, Tricep Rope Attachment, Pec Fly/Rear Delt Machine, Single D-Handle Attachment, Chest Press (Bench Press) Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment Show More

Average Exertion

Average Cardio Intensity

This workout uses a variety of compound and accessory lifts as well as the Add 2 Protocol to ensure your muscles receive optimal intensity, volume, and progressive overload to reach peak muscle growth. To implement the Add 2 Protocol, simply do the following. You'll start this program aiming for 6 reps each exercise. The next week, add two reps to that goal and aim for 8 reps. Aim for 10 the following week, and then 12 the fourth week. As you aim for more reps, you'll have to drop the weight a bit, and when you circle back to 6 reps you'll be lifting heavy once more. This variety of intensity and volume is perfect for keeping your muscles guessing for optimal growth. All in all, this workout is guaranteed to help intermediate lifters break past any plateaus in their bulking phase.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Wednesday - Workout C

Day 4:

Rest

Day 5:

Friday - Workout D

Day 6:

Saturday - Workout E

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	4 sets	6-12 reps	60s
2.Bent Over Low Pulley Rear Delt Fly	3 sets	6-12 reps	60s
3.Dumbbell Lateral Raise	3 sets	6-12 reps	60s
4.Rear Delt Raise	3 sets	6-12 reps	60s
5.Standing Dumbbell Press	3 sets	6-12 reps	60s
6.Dumbbell Shrug	3 sets	6-12 reps	60s

Day 2 - Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Walking Lunge	4 sets	6-12 reps	60s
2.Barbell Front Squat	4 sets	6-12 reps	60s
3.Barbell Romanian Deadlift	4 sets	6-12 reps	60s
4.Leg Extensions	3 sets	6-12 reps	60s
5.Lying Leg Curls	3 sets	6-12 reps	60s
6.Seated Calf Raise Machine	3 sets	6-12 reps	60s

Day 3 - Wednesday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	4 sets	6-12 reps	60s
2.Alternating Incline Dumbbell Biceps Curl	3 sets	6-12 reps	60s
3.EZ-Bar Preacher Curl	3 sets	6-12 reps	60s
4.EZ-Bar Skullcrusher	4 sets	6-12 reps	60s
5.Barbell French Press	3 sets	6-12 reps	60s
6.Rope Cable Triceps Extension	3 sets	6-12 reps	60s

Day 5 - Friday - Workout D

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	6-12 reps	60s
2.Pec Deck	3 sets	6-12 reps	60s
3.Incline Dumbbell Press	3 sets	6-12 reps	60s
4.Cable Crossovers (upper chest)	3 sets	6-12 reps	60s
5.Hammer Strength Bench Press	3 sets	6-12 reps	60s

Day 6 - Saturday - Workout E

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	6-12 reps	60s
2.Lat Pulldown	4 sets	6-12 reps	60s
3.Seated Cable Row	3 sets	6-12 reps	60s
4.Inverted Row	3 sets	6-12 reps	60s
5.Straight-Arm Lat Pulldown	3 sets	6-12 reps	60s

Date Created: 5/15/2018, UTC

Last Updated: 10/29/2021, UTC

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