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Advanced Programs
High-intensity training & nutrition for experienced members
Lean Bulk Phase — 6-Day Hypertrophy Program
Heavy compound lifts 5×5 + accessory volume. Eat in a 400–600 calorie surplus. Goal: maximise muscle gain with minimal fat.
1
Barbell Bench Press5 × 5Rest: 3 min
Heaviest sets — progressive overload priority
2
Incline Dumbbell Press4 × 8-10Rest: 90s
Slow eccentric, full stretch
3
Weighted Dips4 × 8-10Rest: 90s
Add 10–25 lbs via belt
4
Cable Chest Flyes3 × 12-15Rest: 60s
Peak contraction squeeze
5
Close-Grip Bench Press4 × 8-10Rest: 90s
Compound tricep mass builder
6
Skull Crushers (EZ bar)3 × 10-12Rest: 75s
Full ROM, controlled