Built Like a Beast: 12-Week Bulk
The program is divided into two progressive 6-week phases, each designed to gradually increase your training volume, challenge your muscles, and push your muscle-building potential to the next level.
During the first six weeks, you will perform 4 weight-training sessions per week, focusing on building strength, improving exercise execution, and stimulating maximum muscle growth.
During the final six weeks, your training frequency increases to 5 weight-training sessions per week, allowing you to target individual muscle groups with greater volume and intensity.
This phase focuses on maximizing hypertrophy, improving overall muscular development, and pushing your physique beyond its previous limits.
To achieve the best possible results, you must maintain a calorie surplus, meaning you need to consume more calories than your body burns throughout the day. Your nutrition should be adjusted to support muscle growth, training performance, and recovery.
You can use our TDEE Calculator and Personalized Nutrition System to calculate your daily calorie requirements, determine your ideal macronutrient targets (protein, carbohydrates, and fats), and build a personalized meal plan with recipes tailored specifically to your muscle-building goals. Start with a moderate calorie surplus and gradually adjust your daily calorie intake based on your progress. The goal is to maximize muscle growth while minimizing unnecessary fat accumulation.
Cardio is completely optional throughout this 12-week bulking program. Since the main objective is building muscle mass, cardio should complement your training rather than interfere with recovery and muscle growth. If you decide to include cardio, aim for 35–45 minutes per session, maintaining a steady heart rate between 120 and 140 BPM. One of the best options is brisk incline walking on a treadmill, although you can also choose a stationary bike or another cardio machine.
You can perform your cardio at either of these times:
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First thing in the morning on an empty stomach (fasted cardio).
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Immediately after your weight-training session.
Remember to account for the additional calories burned during cardio and adjust your nutrition accordingly to maintain your calorie surplus.
Throughout the entire 12 weeks, your primary objective is to progressively increase the weights you lift while maintaining proper form and controlled execution.
Some workouts and exercises intentionally repeat throughout the program. This is essential for tracking your performance, improving strength, and creating consistent muscle-building progress. Whenever you repeat the same workout, aim to increase your working weights by approximately 5% compared to the previous week, provided you can maintain the prescribed repetitions and proper technique. If you cannot safely increase the weight, focus on improving your repetitions, control, or execution before progressing.
Weeks:
-
Day 1Week 1FreeChest & Triceps
It is time to grow your chest and triceps fast. The workout includes 7 exercises in total: 4 for the chest and 3 for the triceps.
1h 15m Chest & Triceps -
Day 2Week 1FreeBack workout
The workout is designed to build serious back size, width, and thickness. The workout hits all back muscles!
1h 10m back -
Day 3Week 1Serious Leg day
This Workout is designed to build massive, detailed legs, especially the quadriceps
1h 15m Legs -
Rest DayDay 4Week 1
Rest Day
Rest -
Day 5Week 1Shoulders & Biceps
The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.
1h 20m Shoulders & arms -
Rest DayDay 6Week 1
Rest Day
Rest -
Rest DayDay 7Week 1
Rest Day
Rest
-
Day 1Week 2
Chest & Triceps
It is time to grow your chest and triceps fast. The workout includes 7 exercises in total: 4 for the chest and 3 for the triceps.
1h 15m Chest & Triceps -
Day 2Week 2
Back workout
The workout is designed to build serious back size, width, and thickness. The workout hits all back muscles!
1h 10m back -
Day 3Week 2
Serious Leg day
This Workout is designed to build massive, detailed legs, especially the quadriceps
1h 15m Legs -
Rest DayDay 4Week 2
Rest Day
Rest -
Day 5Week 2
Shoulders & Biceps
The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.
1h 20m Shoulders & arms -
Rest DayDay 6Week 2
Rest Day
Rest -
Rest DayDay 7Week 2
Rest Day
Rest
-
Day 1Week 3
Chest & Triceps
It is time to grow your chest and triceps fast. The workout includes 7 exercises in total: 4 for the chest and 3 for the triceps.
1h 15m Chest & Triceps -
Day 2Week 3
Back workout
The workout is designed to build serious back size, width, and thickness. The workout hits all back muscles!
1h 10m back -
Day 3Week 3
Serious Leg day
This Workout is designed to build massive, detailed legs, especially the quadriceps
1h 15m Legs -
Rest DayDay 4Week 3
Rest Day
Rest -
Day 5Week 3
Shoulders & Biceps
The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.
1h 20m Shoulders & arms -
Rest DayDay 6Week 3
Rest Day
Rest -
Rest DayDay 7Week 3
Rest Day
Rest
-
Day 1Week 4Quick Chest & Triceps
This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 4Back & biceps
The workout includes 6 exercises in total and should take around 75 minutes to complete.
1h 15m Back -
Day 3Week 4Legs - No Easy Way Out
This is a brutal bodybuilding-style leg workout built for serious size and quad development.
1h 15m Legs -
Rest DayDay 4Week 4
Rest Day
Rest -
Day 5Week 4Shoulders & Full Arms
The workout includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.
1h 15m Shoulders & Arms -
Rest DayDay 6Week 4
Rest Day
Rest -
Rest DayDay 7Week 4
Rest Day
Rest
-
Day 1Week 5
Quick Chest & Triceps
This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 5
Back & biceps
The workout includes 6 exercises in total and should take around 75 minutes to complete.
1h 15m Back -
Day 3Week 5
Legs - No Easy Way Out
This is a brutal bodybuilding-style leg workout built for serious size and quad development.
1h 15m Legs -
Rest DayDay 4Week 5
Rest Day
Rest -
Day 5Week 5
Shoulders & Full Arms
The workout includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.
1h 15m Shoulders & Arms -
Rest DayDay 6Week 5
Rest Day
Rest -
Rest DayDay 7Week 5
Rest Day
Rest
-
Day 1Week 6
Quick Chest & Triceps
This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 6
Back & biceps
The workout includes 6 exercises in total and should take around 75 minutes to complete.
1h 15m Back -
Day 3Week 6
Legs - No Easy Way Out
This is a brutal bodybuilding-style leg workout built for serious size and quad development.
1h 15m Legs -
Rest DayDay 4Week 6
Rest Day
Rest -
Day 5Week 6
Shoulders & Full Arms
The workout includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.
1h 15m Shoulders & Arms -
Rest DayDay 6Week 6
Rest Day
Rest -
Rest DayDay 7Week 6
Rest Day
Rest
-
Day 1Week 7Chest & Triceps workout
This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.
1h 15m Chest & Triceps -
Day 2Week 7Back - pumping style
This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.
1h 20m Back -
Day 3Week 7Full Legs: Size & Shape
This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.
1h 30m Legs -
Rest DayDay 4Week 7
Rest Day
Rest -
Day 5Week 7Shoulder & Biceps
The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.
1h 30m Shoulders & Arms -
Day 6Week 7Glutes & Hamstrings
It is meant to be your second leg day in the same week, rather than another regular, full leg workout.
1h 00m legs -
Rest DayDay 7Week 7
Rest Day
Rest
-
Day 1Week 8
Chest & Triceps workout
This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.
1h 15m Chest & Triceps -
Day 2Week 8
Back - pumping style
This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.
1h 20m Back -
Day 3Week 8
Full Legs: Size & Shape
This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.
1h 30m Legs -
Rest DayDay 4Week 8
Rest Day
Rest -
Day 5Week 8
Shoulder & Biceps
The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.
1h 30m Shoulders & Arms -
Day 6Week 8
Glutes & Hamstrings
It is meant to be your second leg day in the same week, rather than another regular, full leg workout.
1h 00m legs -
Rest DayDay 7Week 8
Rest Day
Rest
-
Day 1Week 9
Chest & Triceps workout
This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.
1h 15m Chest & Triceps -
Day 2Week 9
Back - pumping style
This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.
1h 20m Back -
Day 3Week 9
Full Legs: Size & Shape
This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.
1h 30m Legs -
Rest DayDay 4Week 9
Rest Day
Rest -
Day 5Week 9
Shoulder & Biceps
The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.
1h 30m Shoulders & Arms -
Day 6Week 9
Glutes & Hamstrings
It is meant to be your second leg day in the same week, rather than another regular, full leg workout.
1h 00m legs -
Rest DayDay 7Week 9
Rest Day
Rest
-
Day 1Week 10Chest & Triceps
This is a high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 10Massive Back workout
This is a bodybuilding-style back workout designed to build serious size, width, and thickness.
1h 15m Back -
Day 3Week 10Leg Day
This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.
1h 30m Legs -
Rest DayDay 4Week 10
Rest Day
Rest -
Day 5Week 10Shoulders & Bis
Destroy your shoulders and biceps and push them toward serious growth with this workout.
1h 20m Shoulders & arms -
Day 6Week 10Hams & Glutes + Quads
The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.
1h 00m legs -
Rest DayDay 7Week 10
Rest Day
Rest
-
Day 1Week 11
Chest & Triceps
This is a high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 11
Massive Back workout
This is a bodybuilding-style back workout designed to build serious size, width, and thickness.
1h 15m Back -
Day 3Week 11
Leg Day
This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.
1h 30m Legs -
Rest DayDay 4Week 11
Rest Day
Rest -
Day 5Week 11
Shoulders & Bis
Destroy your shoulders and biceps and push them toward serious growth with this workout.
1h 20m Shoulders & arms -
Day 6Week 11
Hams & Glutes + Quads
The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.
1h 00m legs -
Rest DayDay 7Week 11
Rest Day
Rest
-
Day 1Week 12
Chest & Triceps
This is a high-intensity session designed to be completed in less than one hour.
1h 00m Chest & Triceps -
Day 2Week 12
Massive Back workout
This is a bodybuilding-style back workout designed to build serious size, width, and thickness.
1h 15m Back -
Day 3Week 12
Leg Day
This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.
1h 30m Legs -
Rest DayDay 4Week 12
Rest Day
Rest -
Day 5Week 12
Shoulders & Bis
Destroy your shoulders and biceps and push them toward serious growth with this workout.
1h 20m Shoulders & arms -
Day 6Week 12
Hams & Glutes + Quads
The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.
1h 00m legs -
Rest DayDay 7Week 12
Rest Day
Rest
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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