Free personalized workout plan

Add 2 Protocol 5 Day Bulk Program

By Josh England

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Chest Press (Bench Press) Machine, Crossover Cable Machine, EZ Bar, Flat Bench, Hi-Lo Pulley Cable Machine, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Pec Fly/Rear Delt Machine, Preacher Curl Bench, Single D-Handle Attachment, Single Grip Handle Strap, Squat Rack
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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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Monday - Workout A

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Seated Dumbbell Shoulder Press
4 sets, 6 - 12 reps, (rest 60s)
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Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 6 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Tuesday - Workout B

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Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 6 - 12 reps, (rest 60s)
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Wednesday - Workout C

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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 6 - 12 reps, (rest 60s)
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EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 6 - 12 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Barbell French Press demonstrationPlay Barbell French Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Friday - Workout D

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Cable Crossovers (upper chest)
3 sets, 6 - 12 reps, (rest 60s)
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Saturday - Workout E

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 6 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 6 - 12 reps, (rest 60s)
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Inverted Row demonstrationPlay Inverted Row demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 6 - 12 reps, (rest 60s)
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Date Created: 5/15/2018, EDT


Last Updated: 7/12/2021, EDT

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