GymZilla Tribe logo
12-week Bulk Apocalypse Program

12-week Bulk Apocalypse Program

Vuk THE NUKE
Vuk THE NUKE @vuk-the-nuke
💀 Hardcore 12 Weeks 84 Days

The 12-Week Bulk Apocalypse Program is an intense lean bulking program designed to build serious muscle, increase strength, and add quality size without gaining unnecessary body fat. The program starts with 5 workouts per week in Week 1, while the final 2 weeks include 4 workouts per week, allowing your body to recover and maximize muscle growth. Each week follows a structured progression built around heavy lifts, high-intensity training, and serious muscle overload.

Cardio is also included, but the amount gradually decreases each week as the program progresses and your focus shifts deeper into mass-building mode. In the final week, there is no cardio at all, allowing you to fully focus on training, recovery, and muscle growth. This is not a dirty bulk! Bulk Apocalypse is a lean bulking program built to help you gain muscle while keeping your physique as lean and powerful as possible. Increase your calorie intake by 150–250 kcal each week to maintain a lean bulk and minimize unnecessary fat gain.

This program is divided into three 4-week cycles, with different workouts in each cycle. During each cycle, aim to gradually increase the weight every week for every exercise.

If you want a personalized nutrition plan, workout plan, or both directly from this coach, subscribe to his channel and take your muscle growth to the next level.

Weeks:

1
2
3
4
5
6
7
8
9
10
11
12
  • Day 1
    Week 2

    Back & Biceps

    Barbarian workout is designed to build a wider, thicker back and bigger biceps with powerful, heavy lifts and muscle-building techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 2

    Chest, Delts & Triceps

    This is an ultra-intense upper-body workout packed with heavy lifts and advanced techniques to maximize growth in the chest, shoulders, and triceps.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 2

    Quadzilla Leg Day

    Quadzilla Leg Day is a brutal quad-focused workout built to maximize leg size, strength, and muscle growth with heavy lifts and high-intensity techniques.

    1h 25m Legs
  • Cardio
    Day 4
    Week 2

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 5
    Week 2

    Ultra Big Full Arm

    Crush your biceps and triceps with a workout built for serious size.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 2

    Hamstrings and Quads

    An intense hamstring workout designed to build strength, size, and muscle definition with a quadriceps finisher.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 2

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 3

    Back & Biceps

    Barbarian workout is designed to build a wider, thicker back and bigger biceps with powerful, heavy lifts and muscle-building techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 3

    Chest, Delts & Triceps

    This is an ultra-intense upper-body workout packed with heavy lifts and advanced techniques to maximize growth in the chest, shoulders, and triceps.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 3

    Quadzilla Leg Day

    Quadzilla Leg Day is a brutal quad-focused workout built to maximize leg size, strength, and muscle growth with heavy lifts and high-intensity techniques.

    1h 25m Legs
  • Cardio
    Day 4
    Week 3

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 5
    Week 3

    Ultra Big Full Arm

    Crush your biceps and triceps with a workout built for serious size.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 3

    Hamstrings and Quads

    An intense hamstring workout designed to build strength, size, and muscle definition with a quadriceps finisher.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 3

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 4

    Back & Biceps

    Barbarian workout is designed to build a wider, thicker back and bigger biceps with powerful, heavy lifts and muscle-building techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 4

    Chest, Delts & Triceps

    This is an ultra-intense upper-body workout packed with heavy lifts and advanced techniques to maximize growth in the chest, shoulders, and triceps.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 4

    Quadzilla Leg Day

    Quadzilla Leg Day is a brutal quad-focused workout built to maximize leg size, strength, and muscle growth with heavy lifts and high-intensity techniques.

    1h 25m Legs
  • Cardio
    Day 4
    Week 4

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 5
    Week 4

    Ultra Big Full Arm

    Crush your biceps and triceps with a workout built for serious size.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 4

    Hamstrings and Quads

    An intense hamstring workout designed to build strength, size, and muscle definition with a quadriceps finisher.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 4

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 5

    Strong Back & Biceps

    Build a stronger, thicker back and powerful biceps with this intense workout.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 5

    Push Day: No Limits

    Build a bigger, stronger upper body with an intense chest, shoulders, and triceps workout that pushes you to the limit.

    1h 20m Chest, Shoulders & Triceps + Cardio
  • Cardio
    Day 3
    Week 5

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 4
    Week 5

    Mega Big Arms

    Build massive, powerful arms with an intense biceps and triceps workout designed for maximum size and pump.

    1h 15m Arms
  • Day 5
    Week 5

    Leg Day

    Build stronger, bigger legs with an intense hamstrings and quadriceps workout designed for maximum size and strength.

    1h 10m Hams & Quads
  • Cardio
    Day 6
    Week 5

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Cardio
    Day 7
    Week 5

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 1
    Week 6

    Strong Back & Biceps

    Build a stronger, thicker back and powerful biceps with this intense workout.

    1h 00m Back & Biceps
  • Day 2
    Week 6

    Push Day: No Limits

    Build a bigger, stronger upper body with an intense chest, shoulders, and triceps workout that pushes you to the limit.

    1h 20m Chest, Shoulders & Triceps + Cardio
  • Cardio
    Day 3
    Week 6

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 4
    Week 6

    Mega Big Arms

    Build massive, powerful arms with an intense biceps and triceps workout designed for maximum size and pump.

    1h 15m Arms + Cardio
  • Day 5
    Week 6

    Leg Day

    Build stronger, bigger legs with an intense hamstrings and quadriceps workout designed for maximum size and strength.

    1h 10m Hams & Quads
  • Cardio
    Day 6
    Week 6

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Cardio
    Day 7
    Week 6

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 1
    Week 7

    Strong Back & Biceps

    Build a stronger, thicker back and powerful biceps with this intense workout.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 7

    Push Day: No Limits

    Build a bigger, stronger upper body with an intense chest, shoulders, and triceps workout that pushes you to the limit.

    1h 20m Chest, Shoulders & Triceps
  • Cardio
    Day 3
    Week 7

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 4
    Week 7

    Mega Big Arms

    Build massive, powerful arms with an intense biceps and triceps workout designed for maximum size and pump.

    1h 15m Arms + Cardio
  • Day 5
    Week 7

    Leg Day

    Build stronger, bigger legs with an intense hamstrings and quadriceps workout designed for maximum size and strength.

    1h 10m Hams & Quads
  • Cardio
    Day 6
    Week 7

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Cardio
    Day 7
    Week 7

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 1
    Week 8

    Strong Back & Biceps

    Build a stronger, thicker back and powerful biceps with this intense workout.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 8

    Push Day: No Limits

    Build a bigger, stronger upper body with an intense chest, shoulders, and triceps workout that pushes you to the limit.

    1h 20m Chest, Shoulders & Triceps + Cardio
  • Cardio
    Day 3
    Week 8

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 4
    Week 8

    Mega Big Arms

    Build massive, powerful arms with an intense biceps and triceps workout designed for maximum size and pump.

    1h 15m Arms + Cardio
  • Day 5
    Week 8

    Leg Day

    Build stronger, bigger legs with an intense hamstrings and quadriceps workout designed for maximum size and strength.

    1h 10m Hams & Quads
  • Rest Day
    Day 6
    Week 8

    Rest Day

    25m Rest
  • Cardio
    Day 7
    Week 8

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    25m Cardio
  • Day 1
    Week 9

    Back & Biceps: Gain Size

    Build a bigger, thicker back and massive biceps with this intense size-focused workout.

    1h 00m Back & Biceps
  • Day 2
    Week 9

    Hard Pump: Chest, Shoulders & Triceps

    Build a bigger chest, stronger shoulders, and powerful triceps with this intense, pump-focused workout.

    1h 10m Chest, Shoulders & Triceps
  • Rest Day
    Day 3
    Week 9

    Rest Day

    25m Rest
  • Day 4
    Week 9

    ArmFather Workout

    Build massive biceps and triceps with this intense arm workout designed for maximum size and pump.

    1h 00m Full Arms
  • Day 5
    Week 9

    Leg Day: go hard or go home

    Build massive legs with this intense, hamstring-focused leg workout designed for maximum size and power.

    1h 10m Hams & Quads
  • Rest Day
    Day 6
    Week 9

    Rest Day

    25m Rest
  • Rest Day
    Day 7
    Week 9

    Rest Day

    25m Rest
  • Day 1
    Week 10

    Back & Biceps: Gain Size

    Build a bigger, thicker back and massive biceps with this intense size-focused workout.

    1h 00m Back & Biceps
  • Day 2
    Week 10

    Hard Pump: Chest, Shoulders & Triceps

    Build a bigger chest, stronger shoulders, and powerful triceps with this intense, pump-focused workout.

    1h 10m Chest, Shoulders & Triceps
  • Rest Day
    Day 3
    Week 10

    Rest Day

    25m Rest
  • Day 4
    Week 10

    ArmFather Workout

    Build massive biceps and triceps with this intense arm workout designed for maximum size and pump.

    1h 00m Full Arms
  • Day 5
    Week 10

    Leg Day: go hard or go home

    Build massive legs with this intense, hamstring-focused leg workout designed for maximum size and power.

    1h 10m Hams & Quads
  • Rest Day
    Day 6
    Week 10

    Rest Day

    25m Rest
  • Rest Day
    Day 7
    Week 10

    Rest Day

    25m Rest
  • Day 1
    Week 11

    Back & Biceps: Gain Size

    Build a bigger, thicker back and massive biceps with this intense size-focused workout.

    1h 00m Back & Biceps
  • Day 2
    Week 11

    Hard Pump: Chest, Shoulders & Triceps

    Build a bigger chest, stronger shoulders, and powerful triceps with this intense, pump-focused workout.

    1h 10m Chest, Shoulders & Triceps
  • Rest Day
    Day 3
    Week 11

    Rest Day

    25m Rest
  • Day 4
    Week 11

    ArmFather Workout

    Build massive biceps and triceps with this intense arm workout designed for maximum size and pump.

    1h 00m Full Arms
  • Day 5
    Week 11

    Leg Day: go hard or go home

    Build massive legs with this intense, hamstring-focused leg workout designed for maximum size and power.

    1h 10m Hams & Quads
  • Rest Day
    Day 6
    Week 11

    Rest Day

    25m Rest
  • Rest Day
    Day 7
    Week 11

    Rest Day

    25m Rest
  • Day 1
    Week 12

    Back & Biceps: Gain Size

    Build a bigger, thicker back and massive biceps with this intense size-focused workout.

    1h 00m Back & Biceps
  • Day 2
    Week 12

    Hard Pump: Chest, Shoulders & Triceps

    Build a bigger chest, stronger shoulders, and powerful triceps with this intense, pump-focused workout.

    1h 10m Chest, Shoulders & Triceps
  • Rest Day
    Day 3
    Week 12

    Rest Day

    25m Rest
  • Day 4
    Week 12

    ArmFather Workout

    Build massive biceps and triceps with this intense arm workout designed for maximum size and pump.

    1h 00m Full Arms
  • Day 5
    Week 12

    Leg Day: go hard or go home

    Build massive legs with this intense, hamstring-focused leg workout designed for maximum size and power.

    1h 10m Hams & Quads
  • Rest Day
    Day 6
    Week 12

    Rest Day

    25m Rest
  • Rest Day
    Day 7
    Week 12

    Rest Day

    25m Rest

Cart

🎄 SPECIAL ACCESS: EXPIRES SOON!

Join thousands getting stronger this X-mas!

START YOUR NEW YEAR'S RESOLUTION