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2023 Elysium Bulking Program

Strength and Conditioning Work Out Plan: A Guide to Build Size

FOLLOW ALONG
This program contains
AND PACK ON SIZE
IN TWELVE WEEKS!

What’s going on, everyone Alex Eubank


here! Over the next few months, I plan on 12 Week Training Strategic Progressive
going through a bulk to add more size to Workout Plan Overload Tips
my physique. One of the most important
things to consider when training and
going through a massing phase is having
a good program. Therefore I wrote out my
own personal program that I will be doing
for the next 12 weeks, and I thought it An Introduction Pre-exhaustion
would be cool to allow you guys to follow to RIR Training techniques
me on it! The way this plan is laid out is as
follows.

elysiumathletic.com 2023 Elysium Bulking Program


BEFORE WE START,
LET’S TALK

This program is a strategic 12 week plan consisting of (3) four week periods (or
cycles) that change up exercises and repetitions. Every 4 weeks you need to
track the weight you are lifting to make sure you are progressively overloading
into the next week (getting stronger).

I didn’t want to do a different workout every single day because then there
would be no way of me tracking progressive overload which is the primary
mechanism in building muscular tissue

Intensity is calculated based off of RIR, reps in reserve, meaning training to


absolute failure is 0 RIR and 3 RIR is like a warmup set. Think of a your output as
a battery, if you don’t put in all of your energy; you will still be able to use the
remaining charge on your next set.

Using 7 x FST (Faschia Stretch Training), you will perform 8-12 reps for 7 sets with
30 seconds rest in beteen sets. This technique is basically a light set where you
focus on getting blood into the target muscle in order to more efficiently feel
that muscle in later exercises. Flex your targeted muscle during rest.

Drop sets are when you pick one weight and go to failure and then drop the
weight about 25-40% and go to failure again. A triple dropset is doing it a third
time and dropping the weight more

Remember! Be sure to consume more food to properly bulk.


Try you best to eat in a caloric surplus of at least 500 calories.

elysiumathletic.com 3
Week 1 - Week 12
2023 Elysium Bulking Program

“RISK MORE THAN OTHERS THINK

IS SAFE. CARE MORE THAN

OTHERS THINK IS WISE. DREAM

MORE THAN OTHERS THINK IS

PRACTICAL. EXPECT MORE THAN

OTHERS THINK IS POSSIBLE.”

– FRANK ZANE

Let’s get started! PUSH Shoulders & Arms

Week 1 - Week 12 LEGS Legs


PULL Back & Shoulders
REST Rest
Goals for weeks 1-12 is to either add weight to
each lift by the end of each 4 week period or
PUSH Chest & Arms
add reps to the weights compared to the 4 week LEGS Legs
period prior (progressive overload). PULL Back & Shoulders
REST Rest

elysiumathletic.com 4
Week 1
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. Overhead BB Press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Seated lateral raises 2 x 10, 2 x 15 end with drop-set 0 RIR
lbs. Seated DB raises 2 x Failure - 2 RIR
lbs. Standing DB curl 4x8 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Spider curl 3 x 15 3 sec. negative 2 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Close Grip Bench 4 x 8 heavy - 0 RIR
lbs. DB skullcrusher 3 x 12 3 sec. negative 2 RIR
lbs. Overhead DB extension 3 x 10 heavy - 0 RIR
lbs. One arm cable extension 2 x 15 with drop sets 2 RIR

LEGS

lbs. Leg extensions 2 x 25 pre-exhaustion 2 RIR


lbs. Leg Press 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Hack Squat 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 each leg 2 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell Row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Seated Cable Row 3 x 12 pause on contr. 0 RIR
lbs. Underhand Pull Down 3 x 12 - 2 RIR
lbs. Erector Extension 3 x 15 end with drop-set 0 RIR
lbs. Face Pulls 3 x 10 - 2 RIR
lbs. Superset - Incline DB Row 3 x 10 - 2 RIR
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 0 RIR
lbs. Machine Shoulder Press 7 x FST flex between sets 2 RIR

elysiumathletic.com 4
Week 1
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Push-ups 2 x 20 - 2 RIR


lbs. Flat BB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline plate loaded press 4x8 end with partials 0 RIR
lbs. Cable fly 7 x FST - 2 RIR
lbs. Alternating DB curls 3 x 10 each arm 0 RIR
lbs. Reverse grip EZ bar curl 3 x 15 - 2 RIR
lbs. Preacher curl 7 x FST - 2 RIR
lbs. Rope extensions 3 x 15 - 2 RIR
lbs. Superset - Close push-ups 3 x 15 to failure 2 RIR
lbs. Overhead DB Extension 4 x 10 - 0 RIR
lbs. BB skullcrusher 3x8 - 0 RIR
lbs. V bar push down 3 x 12 - 0 RIR

LEGS

lbs. Seated Hamstring Curls 2 x 20 end with partials 2 RIR


lbs. Hack Squat 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - Lying Leg Curls 4 x 10 each leg 0 RIR
lbs. Walking DB Lunges 3 x failure - 2 RIR
lbs. Leg Press - feet placed high 4 x 12 end with drop-set 2 RIR
lbs. Seated Calf Raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Close grip pull down 3 x 12 - 1 RIR


lbs. One arm cable row 3 x 12 3 sec. negative 0 RIR
lbs. Straight arm pulldowns 3 x 12 - 0 RIR
lbs. Superset - assisted pull-ups 3 x 12 to failure 0 RIR
lbs. Seated plate loaded row 3 x 10 end with drop-set 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Incline bench DB lateral raise 3 x 12 - 0 RIR
lbs. DB lateral raises 7 x FST - 2 RIR

elysiumathletic.com 5
Week 2
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. Overhead BB Press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Seated lateral raises 2 x 10, 2 x 15 end with drop-set 0 RIR
lbs. Seated DB raises 2 x Failure - 2 RIR
lbs. Standing DB curl 4x8 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Spider curl 3 x 15 3 sec. negative 2 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Close Grip Bench 4 x 8 heavy - 0 RIR
lbs. DB skullcrusher 3 x 12 3 sec. negative 2 RIR
lbs. Overhead DB extension 3 x 10 heavy - 0 RIR
lbs. One arm cable extension 2 x 15 with drop sets 2 RIR

LEGS

lbs. Leg extensions 2 x 25 pre-exhaustion 2 RIR


lbs. Leg Press 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Hack Squat 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 each leg 2 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell Row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Seated Cable Row 3 x 12 pause on contr. 0 RIR
lbs. Underhand Pull Down 3 x 12 - 2 RIR
lbs. Erector Extension 3 x 15 end with drop-set 0 RIR
lbs. Face Pulls 3 x 10 - 2 RIR
lbs. Superset - Incline DB Row 3 x 10 - 2 RIR
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 0 RIR
lbs. Machine Shoulder Press 7 x FST flex between sets 2 RIR

elysiumathletic.com 6
Week 2
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Push-ups 2 x 20 - 2 RIR


lbs. Flat BB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline plate loaded press 4x8 end with partials 0 RIR
lbs. Cable fly 7 x FST - 2 RIR
lbs. Alternating DB curls 3 x 10 each arm 0 RIR
lbs. Reverse grip EZ bar curl 3 x 15 - 0 RIR
lbs. Preacher curl 7 x FST - 2 RIR
lbs. Rope extensions 3 x 15 - 2 RIR
lbs. Superset - Close push-ups 3 x 15 to failure 0 RIR
lbs. Overhead DB Extension 4 x 10 - 2 RIR
lbs. BB skullcrusher 3x8 - 0 RIR
lbs. V bar push down 3 x 12 - 2 RIR

LEGS

lbs. Seated Hamstring Curls 2 x 20 end with partials 2 RIR


lbs. Hack Squat 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - Lying Leg Curls 4 x 10 each leg 0 RIR
lbs. Walking DB Lunges 3 x failure - 2 RIR
lbs. Leg Press - feet placed high 4 x 12 end with drop-set 2 RIR
lbs. Seated Calf Raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Close grip pull down 3 x 12 - 1 RIR


lbs. One arm cable row 3 x 12 3 sec. negative 0 RIR
lbs. Straight arm pulldowns 3 x 12 - 0 RIR
lbs. Superset - assisted pull-ups 3 x 12 to failure 0 RIR
lbs. Seated plate loaded row 3 x 10 end with drop-set 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Incline bench DB lateral raise 3 x 12 - 0 RIR
lbs. DB lateral raises 7 x FST - 2 RIR

elysiumathletic.com 7
Week 3
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. Overhead BB Press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Seated lateral raises 2 x 10, 2 x 15 end with drop-set 0 RIR
lbs. Seated DB raises 2 x Failure - 2 RIR
lbs. Standing DB curl 4x8 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Spider curl 3 x 15 3 sec. negative 2 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Close Grip Bench 4 x 8 heavy - 0 RIR
lbs. DB skullcrusher 3 x 12 3 sec. negative 2 RIR
lbs. Overhead DB extension 3 x 10 heavy - 0 RIR
lbs. One arm cable extension 2 x 15 with drop sets 2 RIR

LEGS

lbs. Leg extensions 2 x 25 pre-exhaustion 2 RIR


lbs. Leg Press 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Hack Squat 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 each leg 2 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell Row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Seated Cable Row 3 x 12 pause on contr. 0 RIR
lbs. Underhand Pull Down 3 x 12 - 2 RIR
lbs. Erector Extension 3 x 15 end with drop-set 0 RIR
lbs. Face Pulls 3 x 10 - 2 RIR
lbs. Superset - Incline DB Row 3 x 10 - 2 RIR
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 0 RIR
lbs. Machine Shoulder Press 7 x FST flex between sets 2 RIR

elysiumathletic.com 8
Week 3
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Push-ups 2 x 20 - 2 RIR


lbs. Flat BB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline plate loaded press 4x8 end with partials 0 RIR
lbs. Cable fly 7 x FST - 2 RIR
lbs. Alternating DB curls 3 x 10 each arm 0 RIR
lbs. Reverse grip EZ bar curl 3 x 15 - 2 RIR
lbs. Preacher curl 7 x FST - 2 RIR
lbs. Rope extensions 3 x 15 - 2 RIR
lbs. Superset - Close push-ups 3 x 15 to failure 2 RIR
lbs. Overhead DB Extension 4 x 10 - 0 RIR
lbs. BB skullcrusher 3x8 - 0 RIR
lbs. V bar push down 3 x 12 - 0 RIR

LEGS

lbs. Seated Hamstring Curls 2 x 20 end with partials 2 RIR


lbs. Hack Squat 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - Lying Leg Curls 4 x 10 each leg 0 RIR
lbs. Walking DB Lunges 3 x failure - 2 RIR
lbs. Leg Press - feet placed high 4 x 12 end with drop-set 2 RIR
lbs. Seated Calf Raises 4x8 stretch between sets 2 RIR

BACK & SHOULDERS

lbs. Close grip pull down 3 x 12 - 1 RIR


lbs. One arm cable row 3 x 12 3 sec. negative 0 RIR
lbs. Straight arm pulldowns 3 x 12 - 0 RIR
lbs. Superset - assisted pull-ups 3 x 12 to failure 0 RIR
lbs. Seated plate loaded row 3 x 10 end with drop-set 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Incline bench DB lateral raise 3 x 12 - 0 RIR
lbs. DB lateral raises 7 x FST flex between sets 2 RIR

elysiumathletic.com 9
Week 4
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. Overhead BB Press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Seated lateral raises 2 x 10, 2 x 15 end with drop-set 0 RIR
lbs. Seated DB raises 2 x Failure - 2 RIR
lbs. Standing DB curl 4x8 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Spider curl 3 x 15 3 sec. negative 2 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Close Grip Bench 4 x 8 heavy - 0 RIR
lbs. DB skullcrusher 3 x 12 3 sec. negative 2 RIR
lbs. Overhead DB extension 3 x 10 heavy - 0 RIR
lbs. One arm cable extension 2 x 15 with drop sets 2 RIR

LEGS

lbs. Leg extensions 2 x 25 pre-exhaustion 2 RIR


lbs. Leg Press 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Hack Squat 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 each leg 2 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell Row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Seated Cable Row 3 x 12 pause on contr. 0 RIR
lbs. Underhand Pull Down 3 x 12 - 2 RIR
lbs. Erector Extension 3 x 15 end with drop-set 0 RIR
lbs. Face Pulls 3 x 10 - 2 RIR
lbs. Superset - Incline DB Row 3 x 10 - 2 RIR
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 0 RIR
lbs. Machine Shoulder Press 7 x FST flex between sets 2 RIR

elysiumathletic.com 10
Week 4
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Push-ups 2 x 20 - 2 RIR


lbs. Flat BB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline plate loaded press 4x8 end with partials 0 RIR
lbs. Cable fly 7 x FST - 2 RIR
lbs. Alternating DB curls 3 x 10 each arm 0 RIR
lbs. Reverse grip EZ bar curl 3 x 15 - 0 RIR
lbs. Preacher curl 7 x FST - 2 RIR
lbs. Rope extensions 3 x 15 - 2 RIR
lbs. Superset - Close push-ups 3 x 15 to failure 0 RIR
lbs. Overhead DB Extension 4 x 10 - 2 RIR
lbs. BB skullcrusher 3x8 - 0 RIR
lbs. V bar push down 3 x 12 - 2 RIR

LEGS

lbs. Seated Hamstring Curls 2 x 20 end with partials 2 RIR


lbs. Hack Squat 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - Lying Leg Curls 4 x 10 each leg 0 RIR
lbs. Walking DB Lunges 3 x failure - 2 RIR
lbs. Leg Press - feet placed high 4 x 12 end with drop-set 2 RIR
lbs. Seated Calf Raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Close grip pull down 3 x 12 - 1 RIR


lbs. One arm cable row 3 x 12 3 sec. negative 0 RIR
lbs. Straight arm pulldowns 3 x 12 - 0 RIR
lbs. Superset - assisted pull-ups 3 x 12 to failure 0 RIR
lbs. Seated plate loaded row 3 x 10 end with drop-set 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Incline bench DB lateral raise 3 x 12 - 0 RIR
lbs. DB lateral raises 7 x FST - 2 RIR

elysiumathletic.com 11
Week 5
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. DB shoulder press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Incline chest lateral raises 4 x 15 end with drop-set 0 RIR
lbs. Incline Bench DB row 4 x 10 - 1 RIR
lbs. Superset - rope face pulls 4 x 12 - 0 RIR
lbs. Incline DB curl 4 x 10 - 0 RIR
lbs. Preacher curls 3 x 12 3 sec. negative 0 RIR
lbs. Hammer curls 3 x 10 pre-exhaustion 1 RIR
lbs. Superset - Rev. grip EZ bar curls 3 x 12 - 0 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Barbell skullcrusher 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 12 3 sec. negative 2 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack Squat 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian Split Squat 2 x 12, 3 x 10 - 2 RIR, 0 RIR
lbs. Leg extensions 7 X FST each leg 2 RIR
lbs. Leg press close stance 3x8 - 0 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 0 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. DB row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Plate loaded low row 3 x 12 one arm at a time 0 RIR
lbs. T bar row 3 x 12 - 1 RIR
lbs. D Grip cable row 3 x 15 end with drop-set 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 0 RIR
lbs. Face pulls 3 x 10 - 2 RIR
lbs. Superset - Incl. bench DB row 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. DB shoulder press 7 x FST flex between sets 0 RIR

elysiumathletic.com 12
Week 5
2023 Elysium Bulking Program

CHEST & ARMS

lbs. DB flys 2 x 20 - 2 RIR


lbs. Incline DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Flat plate loaded press 4 x 10 3 sec. negative 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Barbell curls 3 x 10 each arm 0 RIR
lbs. Rope cable curls 3 x 12 - 0 RIR
lbs. Superset - Chin-ups 3 x 12 to failure 2 RIR
lbs. Spider curls 7 x FST - 2 RIR
lbs. Rope Extensions 2 x 20 - 2 RIR
lbs. Close Grip bench 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 10 - 0 RIR
lbs. One arm cable push down 3 x 12 - 0 RIR

LEGS

lbs. Adductor abductor machine 2 x 15 - 0 RIR


lbs. Leg Press 1 x 15, 4 x 8 - 2 RIR, 0 RIR
lbs. Seated Leg curl 3 x 12 slow negatives 0 RIR
lbs. DB RDL 3 x 10 slow negatives 2 RIR
lbs. Superset - lying hamstring curls 3 x 10 - 2 RIR
lbs. Hack Squat 3 x 20 use light weight 2 RIR
lbs. Standing calf raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Pull-ups 3 x 10 - 2 RIR


lbs. One Arm cable pull down 3 x 12 slow negatives 0 RIR
lbs. D Grip cable row 3x8 to failure 2 RIR
lbs. Incline bench DB row 3 x 10 - 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 2 RIR
lbs. Rope pull downs 4 x 12 flex between sets 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Machine lateral raises 4 x 12 with drop sets 2 RIR

elysiumathletic.com 13
Week 6
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. DB shoulder press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Incline chest lateral raises 4 x 15 end with drop-set 0 RIR
lbs. Incline Bench DB row 4 x 10 - 1 RIR
lbs. Superset - rope face pulls 4 x 12 - 0 RIR
lbs. Incline DB curl 4 x 10 - 0 RIR
lbs. Preacher curls 3 x 12 3 sec. negative 0 RIR
lbs. Hammer curls 3 x 10 pre-exhaustion 1 RIR
lbs. Superset - Rev. grip EZ bar curls 3 x 12 - 0 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Barbell skullcrusher 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 12 3 sec. negative 2 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack Squat 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian Split Squat 2 x 12, 3 x 10 - 2 RIR, 0 RIR
lbs. Leg extensions 7 X FST each leg 2 RIR
lbs. Leg press close stance 3x8 - 0 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 0 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. DB row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Plate loaded low row 3 x 12 one arm at a time 0 RIR
lbs. T bar row 3 x 12 - 1 RIR
lbs. D Grip cable row 3 x 15 end with drop-set 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 0 RIR
lbs. Face pulls 3 x 10 - 2 RIR
lbs. Superset - Incl. bench DB row 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. DB shoulder press 7 x FST flex between sets 0 RIR

elysiumathletic.com 14
Week 6
2023 Elysium Bulking Program

CHEST & ARMS

lbs. DB flys 2 x 20 - 2 RIR


lbs. Incline DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Flat plate loaded press 4 x 10 3 sec. negative 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Barbell curls 3 x 10 each arm 0 RIR
lbs. Rope cable curls 3 x 12 - 0 RIR
lbs. Superset - Chin-ups 3 x 12 to failure 2 RIR
lbs. Spider curls 7 x FST - 2 RIR
lbs. Rope Extensions 2 x 20 - 2 RIR
lbs. Close Grip bench 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 10 - 0 RIR
lbs. One arm cable push down 3 x 12 - 0 RIR

LEGS

lbs. Adductor abductor machine 2 x 15 - 0 RIR


lbs. Leg Press 1 x 15, 4 x 8 - 2 RIR, 0 RIR
lbs. Seated Leg curl 3 x 12 slow negatives 0 RIR
lbs. DB RDL 3 x 10 slow negatives 2 RIR
lbs. Superset - lying hamstring curls 3 x 10 - 2 RIR
lbs. Hack Squat 3 x 20 use light weight 2 RIR
lbs. Standing calf raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Pull-ups 3 x 10 - 2 RIR


lbs. One Arm cable pull down 3 x 12 slow negatives 0 RIR
lbs. D Grip cable row 3x8 to failure 2 RIR
lbs. Incline bench DB row 3 x 10 - 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 2 RIR
lbs. Rope pull downs 4 x 12 flex between sets 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Machine lateral raises 4 x 12 with drop sets 2 RIR

elysiumathletic.com 15
Week 7
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. DB shoulder press 2 x 12, 3 x 6 last set dropset 3 RIR, 0 RIR
lbs. Incline chest lateral raises 4 x 15 end with drop-set 0 RIR
lbs. Incline Bench DB row 4 x 10 - 1 RIR
lbs. Superset - rope face pulls 4 x 12 - 0 RIR
lbs. Incline DB curl 4 x 10 - 0 RIR
lbs. Preacher curls 3 x 12 3 sec. negative 0 RIR
lbs. Hammer curls 3 x 10 pre-exhaustion 1 RIR
lbs. Superset - Rev. grip EZ bar curls 3 x 12 - 0 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Barbell skullcrusher 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 12 3 sec. negative 2 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack Squat 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian Split Squat 2 x 12, 3 x 10 - 2 RIR, 0 RIR
lbs. Leg extensions 7 X FST each leg 2 RIR
lbs. Leg press close stance 3x8 - 0 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 0 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. DB row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Plate loaded low row 3 x 12 one arm at a time 0 RIR
lbs. T bar row 3 x 12 - 1 RIR
lbs. D Grip cable row 3 x 15 end with drop-set 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 0 RIR
lbs. Face pulls 3 x 10 - 2 RIR
lbs. Superset - Incl. bench DB row 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. DB shoulder press 7 x FST flex between sets 0 RIR

elysiumathletic.com 16
Week 7
2023 Elysium Bulking Program

CHEST & ARMS

lbs. DB flys 2 x 20 - 2 RIR


lbs. Incline DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Flat plate loaded press 4 x 10 3 sec. negative 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Barbell curls 3 x 10 each arm 0 RIR
lbs. Rope cable curls 3 x 12 - 0 RIR
lbs. Superset - Chin-ups 3 x 12 to failure 2 RIR
lbs. Spider curls 7 x FST - 2 RIR
lbs. Rope Extensions 2 x 20 - 2 RIR
lbs. Close Grip bench 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 10 - 0 RIR
lbs. One arm cable push down 3 x 12 - 0 RIR

LEGS

lbs. Adductor abductor machine 2 x 15 - 0 RIR


lbs. Leg Press 1 x 15, 4 x 8 - 2 RIR, 0 RIR
lbs. Seated Leg curl 3 x 12 slow negatives 0 RIR
lbs. DB RDL 3 x 10 slow negatives 2 RIR
lbs. Superset - lying hamstring curls 3 x 10 - 2 RIR
lbs. Hack Squat 3 x 20 use light weight 2 RIR
lbs. Standing calf raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Pull-ups 3 x 10 - 2 RIR


lbs. One Arm cable pull down 3 x 12 slow negatives 0 RIR
lbs. D Grip cable row 3x8 to failure 2 RIR
lbs. Incline bench DB row 3 x 10 - 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 2 RIR
lbs. Rope pull downs 4 x 12 flex between sets 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Machine lateral raises 4 x 12 with drop sets 2 RIR

elysiumathletic.com 17
Week 8
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Incline bench rear delt fly 2 x 30 pre-exhaustion 2 RIR


lbs. DB shoulder press 2 x 12, 3 x 6 with dropset 3 RIR, 0 RIR
lbs. Incline chest lateral raises 4 x 15 with drop-set 0 RIR
lbs. Incline Bench DB row 4 x 10 - 1 RIR
lbs. Superset - rope face pulls 4 x 12 - 0 RIR
lbs. Incline DB curl 4 x 10 - 0 RIR
lbs. Preacher curls 3 x 12 3 sec. negative 0 RIR
lbs. Hammer curls 3 x 10 pre-exhaustion 1 RIR
lbs. Superset - Rev. grip EZ bar curls 3 x 12 - 0 RIR
lbs. Rope Extensions 2 x 20 pre-exhaustion 2 RIR
lbs. Barbell skullcrusher 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 12 3 sec. negative 2 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack Squat 1 x 20, 2 x 15, 3 x 8 - 3 RIR, 0 RIR
lbs. Bulgarian Split Squat 2 x 12, 3 x 10 - 2 RIR, 0 RIR
lbs. Leg extensions 7 X FST each leg 2 RIR
lbs. Leg press close stance 3x8 - 0 RIR
lbs. Seated leg curl 3 x 12 - 1 RIR
lbs. Superset - DB RDL 3 x 12 - 0 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. DB row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. Plate loaded low row 3 x 12 one arm at a time 0 RIR
lbs. T bar row 3 x 12 - 1 RIR
lbs. D Grip cable row 3 x 15 end with drop-set 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 0 RIR
lbs. Face pulls 3 x 10 - 2 RIR
lbs. Superset - Incl. bench DB row 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. DB shoulder press 7 x FST flex between sets 0 RIR

elysiumathletic.com 18
Week 8
2023 Elysium Bulking Program

CHEST & ARMS

lbs. DB flys 2 x 20 - 2 RIR


lbs. Incline DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Flat plate loaded press 4 x 10 3 sec. negative 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Barbell curls 3 x 10 each arm 0 RIR
lbs. Rope cable curls 3 x 12 - 0 RIR
lbs. Superset - Chin-ups 3 x 12 to failure 2 RIR
lbs. Spider curls 7 x FST - 2 RIR
lbs. Rope Extensions 2 x 20 - 2 RIR
lbs. Close Grip bench 4x8 - 0 RIR
lbs. DB incline skullcrusher 3 x 10 - 0 RIR
lbs. One arm cable push down 3 x 12 - 0 RIR

LEGS

lbs. Adductor abductor machine 2 x 15 - 0 RIR


lbs. Leg Press 1 x 15, 4 x 8 - 2 RIR, 0 RIR
lbs. Seated Leg curl 3 x 12 slow negatives 0 RIR
lbs. DB RDL 3 x 10 slow negatives 2 RIR
lbs. Superset - lying hamstring curls 3 x 10 - 2 RIR
lbs. Hack Squat 3 x 20 use light weight 2 RIR
lbs. Standing calf raises 4x8 flex between sets 2 RIR

BACK & SHOULDERS

lbs. Pull-ups 3 x 10 - 2 RIR


lbs. One Arm cable pull down 3 x 12 slow negatives 0 RIR
lbs. D Grip cable row 3x8 to failure 2 RIR
lbs. Incline bench DB row 3 x 10 - 0 RIR
lbs. Superset - DB shrugs 3 x 10 - 2 RIR
lbs. Rope pull downs 4 x 12 flex between sets 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Machine lateral raises 4 x 12 with drop sets 2 RIR

elysiumathletic.com 19
Week 9
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Seated DB lateral raises 2 x 20 pre-exhaustion 2 RIR


lbs. Overhead BB Press 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. Seated lateral raises 3 x 12 - 0 RIR
lbs. Superset - DB reverse flys 3 x 12 - 0 RIR
lbs. Plate loaded shoulder press 3x8 3 sec. negative 0 RIR
lbs. DB upright row 3 x 15 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Standing DB curl 3x8 - 1 RIR
lbs. Reverse EZ bar curl 3 x 15 3 sec. negative 2 RIR
lbs. Close Grip Bench 4x8 - 0 RIR
lbs. Superset - DB skullcrusher 4 x 10 - 2 RIR
lbs. Overhead DB extension 3 x 10 heavy 0 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack squat 1 x 20, 3 x 10 - 3 RIR, 0 RIR
lbs. Leg press 1 x 15, 4 x 15 - 2 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 - 2 RIR
lbs. DB RDL 3 x 12 - 0 RIR
lbs. Superset - walking lunges 3 x 12 to failure 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. D Grip pulldowns 4 x 10 3 second negatives 0 RIR
lbs. Underhand pull down 3 x 12 - 1 RIR
lbs. Plate loaded low row 3 x 10 heavy 0 RIR
lbs. Straight arm pulldowns 7 x FST flex between sets 0 rir
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. Cable upright rows 7 x FST flex between sets 2 RIR
lbs. DB shoulder press light 3 x 15 elbows in front of you 0 RIR

elysiumathletic.com 20
Week 9
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Peck deck 2 x 20 - 2 RIR


lbs. Flat DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline BB 4x8 - 0 RIR
lbs. Weighted Dips 3x8 - 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Seated DB curls 3 x 10 - 0 RIR
lbs. Hammer curls 3 x 15 - 0 RIR
lbs. Preacher curls 7 x FST flex between sets 2 RIR
lbs. Rope extensions 4 x 12 with drop sets 0 RIR
lbs. BB skullcrusher 4 x 10 - 0 RIR
lbs. Superset - close grip bench 4 x 10 - 0 RIR
lbs. Overhead DB extension 3 x 10 single arm 0 RIR

LEGS

lbs. Seated hamstring curls 2 x 20 partials & static hold 2 RIR


lbs. Hack Squat 1 x 15, 4 x 12 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - lying leg curls 4 x 12 - 0 RIR
lbs. Bulgarian split squats 3 x 12 - 1 RIR
lbs. Leg press 4 x 10 single leg 0 RIR
lbs. Seated calf raises 4x8 stretch between sets 2 RIR

BACK & SHOULDERS

lbs. Plate loaded pulldown 3 x 12 - 1 RIR


lbs. One arm DB row 4 x 10 - 0 RIR
lbs. Smith Machine BB row 3 x 12 - 0 RIR
lbs. Lat pullover machine 3 x 15 slow negatives 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Heavy DB lateral partials 3 x 10 - 2 RIR
lbs. Superset - DB lateral raises 3 x 10 - 2 RIR
lbs. Cable front raises 7 x FST flex between sets 2 RIR

elysiumathletic.com 21
Week 10
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Seated DB lateral raises 2 x 20 pre-exhaustion 2 RIR


lbs. Overhead BB Press 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. Seated lateral raises 3 x 12 - 0 RIR
lbs. Superset - DB reverse flys 3 x 12 - 0 RIR
lbs. Plate loaded shoulder press 3x8 3 sec. negative 0 RIR
lbs. DB upright row 3 x 15 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Standing DB curl 3x8 - 1 RIR
lbs. Reverse EZ bar curl 3 x 15 3 sec. negative 2 RIR
lbs. Close Grip Bench 4x8 - 0 RIR
lbs. Superset - DB skullcrusher 4 x 10 - 2 RIR
lbs. Overhead DB extension 3 x 10 heavy 0 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack squat 1 x 20, 3 x 10 - 3 RIR, 0 RIR
lbs. Leg press 1 x 15, 4 x 15 - 2 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 - 2 RIR
lbs. DB RDL 3 x 12 - 0 RIR
lbs. Superset - walking lunges 3 x 12 to failure 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. D Grip pulldowns 4 x 10 3 second negatives 0 RIR
lbs. Underhand pull down 3 x 12 - 1 RIR
lbs. Plate loaded low row 3 x 10 heavy 0 RIR
lbs. Straight arm pulldowns 7 x FST flex between sets 0 rir
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. Cable upright rows 7 x FST flex between sets 2 RIR
lbs. DB shoulder press light 3 x 15 elbows in front of you 0 RIR

elysiumathletic.com 22
Week 10
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Peck deck 2 x 20 - 2 RIR


lbs. Flat DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline BB 4x8 - 0 RIR
lbs. Weighted Dips 3x8 - 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Seated DB curls 3 x 10 - 0 RIR
lbs. Hammer curls 3 x 15 - 0 RIR
lbs. Preacher curls 7 x FST flex between sets 2 RIR
lbs. Rope extensions 4 x 12 with drop sets 0 RIR
lbs. BB skullcrusher 4 x 10 - 0 RIR
lbs. Superset - close grip bench 4 x 10 - 0 RIR
lbs. Overhead DB extension 3 x 10 single arm 0 RIR

LEGS

lbs. Seated hamstring curls 2 x 20 partials & static hold 2 RIR


lbs. Hack Squat 1 x 15, 4 x 12 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - lying leg curls 4 x 12 - 0 RIR
lbs. Bulgarian split squats 3 x 12 - 1 RIR
lbs. Leg press 4 x 10 single leg 0 RIR
lbs. Seated calf raises 4x8 stretch between sets 2 RIR

BACK & SHOULDERS

lbs. Plate loaded pulldown 3 x 12 - 1 RIR


lbs. One arm DB row 4 x 10 - 0 RIR
lbs. Smith Machine BB row 3 x 12 - 0 RIR
lbs. Lat pullover machine 3 x 15 slow negatives 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Heavy DB lateral partials 3 x 10 - 2 RIR
lbs. Superset - DB lateral raises 3 x 10 - 2 RIR
lbs. Cable front raises 7 x FST flex between sets 2 RIR

elysiumathletic.com 23
Week 11
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Seated DB lateral raises 2 x 20 pre-exhaustion 2 RIR


lbs. Overhead BB Press 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. Seated lateral raises 3 x 12 - 0 RIR
lbs. Superset - DB reverse flys 3 x 12 - 0 RIR
lbs. Plate loaded shoulder press 3x8 3 sec. negative 0 RIR
lbs. DB upright row 3 x 15 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Standing DB curl 3x8 - 1 RIR
lbs. Reverse EZ bar curl 3 x 15 3 sec. negative 2 RIR
lbs. Close Grip Bench 4x8 - 0 RIR
lbs. Superset - DB skullcrusher 4 x 10 - 2 RIR
lbs. Overhead DB extension 3 x 10 heavy 0 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack squat 1 x 20, 3 x 10 - 3 RIR, 0 RIR
lbs. Leg press 1 x 15, 4 x 15 - 2 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 - 2 RIR
lbs. DB RDL 3 x 12 - 0 RIR
lbs. Superset - walking lunges 3 x 12 to failure 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. D Grip pulldowns 4 x 10 3 second negatives 0 RIR
lbs. Underhand pull down 3 x 12 - 1 RIR
lbs. Plate loaded low row 3 x 10 heavy 0 RIR
lbs. Straight arm pulldowns 7 x FST flex between sets 0 rir
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. Cable upright rows 7 x FST flex between sets 2 RIR
lbs. DB shoulder press light 3 x 15 elbows in front of you 0 RIR

elysiumathletic.com 24
Week 11
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Peck deck 2 x 20 - 2 RIR


lbs. Flat DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline BB 4x8 - 0 RIR
lbs. Weighted Dips 3x8 - 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Seated DB curls 3 x 10 - 0 RIR
lbs. Hammer curls 3 x 15 - 0 RIR
lbs. Preacher curls 7 x FST flex between sets 2 RIR
lbs. Rope extensions 4 x 12 with drop sets 0 RIR
lbs. BB skullcrusher 4 x 10 - 0 RIR
lbs. Superset - close grip bench 4 x 10 - 0 RIR
lbs. Overhead DB extension 3 x 10 single arm 0 RIR

LEGS

lbs. Seated hamstring curls 2 x 20 partials & static hold 2 RIR


lbs. Hack Squat 1 x 15, 4 x 12 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - lying leg curls 4 x 12 - 0 RIR
lbs. Bulgarian split squats 3 x 12 - 1 RIR
lbs. Leg press 4 x 10 single leg 0 RIR
lbs. Seated calf raises 4x8 stretch between sets 2 RIR

BACK & SHOULDERS

lbs. Plate loaded pulldown 3 x 12 - 1 RIR


lbs. One arm DB row 4 x 10 - 0 RIR
lbs. Smith Machine BB row 3 x 12 - 0 RIR
lbs. Lat pullover machine 3 x 15 slow negatives 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Heavy DB lateral partials 3 x 10 - 2 RIR
lbs. Superset - DB lateral raises 3 x 10 - 2 RIR
lbs. Cable front raises 7 x FST flex between sets 2 RIR

elysiumathletic.com 25
Week 12
2023 Elysium Bulking Program

SHOULDERS & ARMS

lbs. Seated DB lateral raises 2 x 20 pre-exhaustion 2 RIR


lbs. Overhead BB Press 1 x 15, 3 x 8 - 2 RIR, 0 RIR
lbs. Seated lateral raises 3 x 12 - 0 RIR
lbs. Superset - DB reverse flys 3 x 12 - 0 RIR
lbs. Plate loaded shoulder press 3x8 3 sec. negative 0 RIR
lbs. DB upright row 3 x 15 - 0 RIR
lbs. Incline dumbbell curl 3 x 12 3 sec. negative 0 RIR
lbs. Standing DB curl 3x8 - 1 RIR
lbs. Reverse EZ bar curl 3 x 15 3 sec. negative 2 RIR
lbs. Close Grip Bench 4x8 - 0 RIR
lbs. Superset - DB skullcrusher 4 x 10 - 2 RIR
lbs. Overhead DB extension 3 x 10 heavy 0 RIR

LEGS

lbs. Seated leg curl 2 x 20 pre-exhaustion 2 RIR


lbs. Hack squat 1 x 20, 3 x 10 - 3 RIR, 0 RIR
lbs. Leg press 1 x 15, 4 x 15 - 2 RIR, 0 RIR
lbs. Bulgarian split squats 3 x 12 - 2 RIR
lbs. DB RDL 3 x 12 - 0 RIR
lbs. Superset - walking lunges 3 x 12 to failure 1 RIR
lbs. Seated calf raise 4 x 10 - 0 RIR

BACK & SHOULDERS

lbs. Straight arm pull down 2 x 20 pre-exhaustion 2 RIR


lbs. Barbell row 1 x 15, 4 x 8 - 3 RIR, 0 RIR
lbs. D Grip pulldowns 4 x 10 3 second negatives 0 RIR
lbs. Underhand pull down 3 x 12 - 1 RIR
lbs. Plate loaded low row 3 x 10 heavy 0 RIR
lbs. Straight arm pulldowns 7 x FST flex between sets 0 rir
lbs. Lateral Raise Machine 1 x 20, 3 x 12 with drop sets 2 RIR
lbs. Cable upright rows 7 x FST flex between sets 2 RIR
lbs. DB shoulder press light 3 x 15 elbows in front of you 0 RIR

elysiumathletic.com 26
Week 12
2023 Elysium Bulking Program

CHEST & ARMS

lbs. Peck deck 2 x 20 - 2 RIR


lbs. Flat DB bench 1 x 12, 3 x 6 - 3 RIR, 0 RIR
lbs. Incline BB 4x8 - 0 RIR
lbs. Weighted Dips 3x8 - 0 RIR
lbs. Cable fly 7 x FST flex between sets 2 RIR
lbs. Seated DB curls 3 x 10 - 0 RIR
lbs. Hammer curls 3 x 15 - 0 RIR
lbs. Preacher curls 7 x FST flex between sets 2 RIR
lbs. Rope extensions 4 x 12 with drop sets 0 RIR
lbs. BB skullcrusher 4 x 10 - 0 RIR
lbs. Superset - close grip bench 4 x 10 - 0 RIR
lbs. Overhead DB extension 3 x 10 single arm 0 RIR

LEGS

lbs. Seated hamstring curls 2 x 20 partials & static hold 2 RIR


lbs. Hack Squat 1 x 15, 4 x 12 - 2 RIR, 0 RIR
lbs. DB RDL 4 x 12 - 0 RIR
lbs. Superset - lying leg curls 4 x 12 - 0 RIR
lbs. Bulgarian split squats 3 x 12 - 1 RIR
lbs. Leg press 4 x 10 single leg 0 RIR
lbs. Seated calf raises 4x8 stretch between sets 2 RIR

BACK & SHOULDERS

lbs. Plate loaded pulldown 3 x 12 - 1 RIR


lbs. One arm DB row 4 x 10 - 0 RIR
lbs. Smith Machine BB row 3 x 12 - 0 RIR
lbs. Lat pullover machine 3 x 15 slow negatives 0 RIR
lbs. DB shoulder press 1 x 15, 3 x 8 - 0 RIR
lbs. Heavy DB lateral partials 3 x 10 - 2 RIR
lbs. Superset - DB lateral raises 3 x 10 - 2 RIR
lbs. Cable front raises 7 x FST flex between sets 2 RIR

elysiumathletic.com 27
Always consult your physician before beginning any exercise program.
I am not liable for any injuries that may occur while performing an exercise in this workout program.

THANK YOU FOR


SUPPORTING ME!
I wouldn’t be where I am today without each and every single one of your support. If you
have any questions in regards to this plan or anything else, please do not hesitate to reach
out via my social media pages.

alex_eubank15 alexeubank2.0 officialalexeubank

No Refunds for any purchased programs.


For more info go to elysiumathletic.com

Program design by kroesdesigns.com 28

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