2023 Elysium Bulking Program
Strength and Conditioning Work Out Plan: A Guide to Build Size
FOLLOW ALONG
AND PACK ON SIZE
IN TWELVE WEEKS!
What’s going on, everyone Alex Eubank
here! Over the next few months, I plan on
going through a bulk to add more size to
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
would be cool to allow you guys to follow
me on it! The way this plan is laid out is as
follows.
elysiumathletic.com
This program contains
12 Week Training
Workout Plan
Strategic Progressive
Overload Tips
An Introduction
to RIR Training
Pre-exhaustion
techniques
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!
Week 1 - Week 12
Goals for weeks 1-12 is to either add weight to
each lift by the end of each 4 week period or
add reps to the weights compared to the 4 week
period prior (progressive overload).
elysiumathletic.com
PUSH
LEGS
PULL
REST
PUSH
LEGS
PULL
REST
Shoulders & Arms
Legs
Back & Shoulders
Rest
Chest & Arms
Legs
Back & Shoulders
Rest
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
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
3 x 12
-
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
2 RIR
lbs.
Superset - Incline DB Row
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
3 x 15
to failure
2 RIR
lbs.
Superset - Close push-ups
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
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
4 x 10
each leg
0 RIR
LEGS
lbs.
Superset - Lying Leg Curls
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
3 x 12
to failure
0 RIR
lbs.
Superset - assisted pull-ups
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
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
3 x 12
-
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
2 RIR
lbs.
Superset - Incline DB Row
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
3 x 15
to failure
0 RIR
lbs.
Superset - Close push-ups
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
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
4 x 10
each leg
0 RIR
LEGS
lbs.
Superset - Lying Leg Curls
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
3 x 12
to failure
0 RIR
lbs.
Superset - assisted pull-ups
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
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
3 x 12
-
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
2 RIR
lbs.
Superset - Incline DB Row
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
3 x 15
to failure
2 RIR
lbs.
Superset - Close push-ups
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
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
4 x 10
each leg
0 RIR
LEGS
lbs.
Superset - Lying Leg Curls
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
3 x 12
to failure
0 RIR
lbs.
Superset - assisted pull-ups
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
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
3 x 12
-
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
2 RIR
lbs.
Superset - Incline DB Row
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
3 x 15
to failure
0 RIR
lbs.
Superset - Close push-ups
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
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
4 x 10
each leg
0 RIR
LEGS
lbs.
Superset - Lying Leg Curls
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
3 x 12
to failure
0 RIR
lbs.
Superset - assisted pull-ups
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
4 x 12
-
0 RIR
lbs.
Superset - rope face pulls
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
-
0 RIR
lbs.
Superset - Rev. grip EZ bar curls 3 x 12
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
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
3 x 12
-
0 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
0 RIR
3 x 10
-
2 RIR
1 x 20, 3 x 12
with drop sets
2 RIR
7 x FST
flex between sets
0 RIR
lbs.
lbs.
lbs.
lbs.
Superset - DB shrugs
Face pulls
Superset - Incl. bench DB row
DB shoulder press
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
3 x 12
to failure
2 RIR
lbs.
Superset - Chin-ups
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
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
-
2 RIR
LEGS
lbs.
Superset - lying hamstring curls 3 x 10
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
4 x 12
-
0 RIR
lbs.
Superset - rope face pulls
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
-
0 RIR
lbs.
Superset - Rev. grip EZ bar curls 3 x 12
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
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
3 x 12
-
0 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
0 RIR
3 x 10
-
2 RIR
1 x 20, 3 x 12
with drop sets
2 RIR
7 x FST
flex between sets
0 RIR
lbs.
lbs.
lbs.
lbs.
Superset - DB shrugs
Face pulls
Superset - Incl. bench DB row
DB shoulder press
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
3 x 12
to failure
2 RIR
lbs.
Superset - Chin-ups
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
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
-
2 RIR
LEGS
lbs.
Superset - lying hamstring curls 3 x 10
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
4 x 12
-
0 RIR
lbs.
Superset - rope face pulls
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
-
0 RIR
lbs.
Superset - Rev. grip EZ bar curls 3 x 12
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
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
3 x 12
-
0 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
0 RIR
3 x 10
-
2 RIR
1 x 20, 3 x 12
with drop sets
2 RIR
7 x FST
flex between sets
0 RIR
lbs.
lbs.
lbs.
lbs.
Superset - DB shrugs
Face pulls
Superset - Incl. bench DB row
DB shoulder press
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
3 x 12
to failure
2 RIR
lbs.
Superset - Chin-ups
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
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
-
2 RIR
LEGS
lbs.
Superset - lying hamstring curls 3 x 10
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
4 x 12
-
0 RIR
lbs.
Superset - rope face pulls
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
-
0 RIR
lbs.
Superset - Rev. grip EZ bar curls 3 x 12
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
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
3 x 12
-
0 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - DB RDL
Seated calf raise
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
3 x 10
-
0 RIR
3 x 10
-
2 RIR
1 x 20, 3 x 12
with drop sets
2 RIR
7 x FST
flex between sets
0 RIR
lbs.
lbs.
lbs.
lbs.
Superset - DB shrugs
Face pulls
Superset - Incl. bench DB row
DB shoulder press
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
3 x 12
to failure
2 RIR
lbs.
Superset - Chin-ups
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
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
-
2 RIR
LEGS
lbs.
Superset - lying hamstring curls 3 x 10
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
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
4 x 10
-
2 RIR
lbs.
lbs.
Superset - DB skullcrusher
lbs.
Overhead DB extension
3 x 10
heavy
0 RIR
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
3 x 12
to failure
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - walking lunges
Seated calf raise
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
4 x 10
-
0 RIR
lbs.
Superset - close grip bench
lbs.
Overhead DB extension
3 x 10
single arm
0 RIR
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
4 x 12
-
0 RIR
LEGS
lbs.
Superset - lying leg curls
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
3 x 10
-
2 RIR
7 x FST
flex between sets
2 RIR
lbs.
lbs.
Superset - DB lateral raises
Cable front raises
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
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
4 x 10
-
2 RIR
lbs.
lbs.
Superset - DB skullcrusher
lbs.
Overhead DB extension
3 x 10
heavy
0 RIR
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
3 x 12
to failure
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - walking lunges
Seated calf raise
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
4 x 10
-
0 RIR
lbs.
Superset - close grip bench
lbs.
Overhead DB extension
3 x 10
single arm
0 RIR
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
4 x 12
-
0 RIR
LEGS
lbs.
Superset - lying leg curls
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
3 x 10
-
2 RIR
7 x FST
flex between sets
2 RIR
lbs.
lbs.
Superset - DB lateral raises
Cable front raises
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
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
4 x 10
-
2 RIR
lbs.
lbs.
Superset - DB skullcrusher
lbs.
Overhead DB extension
3 x 10
heavy
0 RIR
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
3 x 12
to failure
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - walking lunges
Seated calf raise
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
4 x 10
-
0 RIR
lbs.
Superset - close grip bench
lbs.
Overhead DB extension
3 x 10
single arm
0 RIR
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
4 x 12
-
0 RIR
LEGS
lbs.
Superset - lying leg curls
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
3 x 10
-
2 RIR
7 x FST
flex between sets
2 RIR
lbs.
lbs.
Superset - DB lateral raises
Cable front raises
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
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
4 x 10
-
2 RIR
lbs.
lbs.
Superset - DB skullcrusher
lbs.
Overhead DB extension
3 x 10
heavy
0 RIR
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
3 x 12
to failure
1 RIR
4 x 10
-
0 RIR
LEGS
lbs.
lbs.
Superset - walking lunges
Seated calf raise
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
4 x 10
-
0 RIR
lbs.
Superset - close grip bench
lbs.
Overhead DB extension
3 x 10
single arm
0 RIR
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
4 x 12
-
0 RIR
LEGS
lbs.
Superset - lying leg curls
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
3 x 10
-
2 RIR
7 x FST
flex between sets
2 RIR
lbs.
lbs.
Superset - DB lateral raises
Cable front raises
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.
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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
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For more info go to elysiumathletic.com
Program design by kroesdesigns.com
28