All Levels • 12–24 weeks
Lean Bulk / Maingain
Add real muscle. Stay lean enough to see it.
Gain 0.25 lb per week (or hold weight while strength climbs) with the surplus going to muscle, not gut.
Built for you if
- You're under 15% body fat (men) / 22% (women) and want to grow without bloating up.
- You can eat in a tight 100–250 kcal surplus consistently.
- You'll prioritize sleep (7+ hrs) and progressive overload over the scale.
Skip if
- You're already over 18% / 28% — cut first to maximize results.
- You want fast scale weight at any cost — this is slower than a dirty bulk on purpose.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Chest + Triceps | Heavy press, hypertrophy isolations. |
| Tue | Back + Biceps | Row volume + chins. |
| Wed | Legs (quads emphasis) | Squat + accessory volume. |
| Thu | Shoulders + Arms | Push press, lateral volume. |
| Fri | Legs (posterior chain) | Deadlift / RDL primary. |
| Sat | Weak point day (your worst muscle) | 12–20 sets of one area. |
| Sun | Rest + 8k steps | Active recovery keeps you lean. |
Sample — Legs (Quad Day)
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Back Squat | 5 | 5 | 3 min | 8 | Bulgarian split squat (loaded) |
| Hack Squat or Leg Press | 4 | 8–10 | 2 min | 8 | Goblet squat 3x15 |
| Walking Lunges | 3 | 12/leg | 90 s | 8 | Bodyweight walking lunges |
| Leg Extension | 4 | 12–15 | 75 s | 9 | Sissy squats |
| Standing Calf Raise | 5 | 10–12 | 60 s | 9 | Single-leg calf raise |
Sample Meal Day
Breakfast
4 whole eggs, 2 slices sourdough, 1 banana, black coffee.
Snack
Lean shake: 1.5 scoops whey, ¾ cup oats, 1 tbsp peanut butter, skim milk.
Lunch
220 g lean beef (93/7), 300 g rice, ½ avocado, salad with olive oil.
Snack
200 g Greek yogurt + granola + berries.
Dinner
220 g chicken thigh, 350 g sweet potato, 2 cups veg, olive oil drizzle.
≈ Maintenance + 100–250 kcal • 1 g protein per lb • 25% fat • carbs around training.
Progression Rules
- →Add 2.5–5 lb to compound lifts each week or 1 rep at the same weight.
- →Track waist weekly — if it grows faster than your chest/arms, drop 100 kcal.
- →Aim for ≤ 0.5 lb/wk on the 7-day average. Faster than that = mostly fat.
- →Run 12–16 week blocks separated by short maintenance phases.
Common Mistakes
- Dirty bulking — fast scale gain is mostly fat and you'll spend months cutting it back off.
- Cutting cardio entirely — keep 2x 25 min Zone 2 weekly for heart health and appetite.
- Not progressing the bar. A surplus without overload just stores fat.
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