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Add 2 Protocol 5 Day Bulk Program


Intermediate (2-3 years)
56 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

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.

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Week 1

Date Created: 5/15/2018, UTC

Last Updated: 9/12/2020, UTC

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