Dan Jon Bulking Program

Build Muscle

6 weeks / 3 days per week

Dan Jons Bulking Program from T-Nation.com

Reviews

0 reviews

Week 1

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

Week 2

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

Week 3

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

Week 4

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

Week 5

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

Week 6

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

3 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

5 x 5 reps

Pull-Up

Assistance

1 x 25 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

1 x 0 reps

Clean And Press (Dumbbell)

Assistance

5 x 5 reps

Squat

Assistance

2 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 25 reps

Seated Row (Cable)

Assistance

3 x 5 reps

Pull-Up

Assistance

1 x 15 reps

Bench Press

Assistance

5 x 5 reps

Curl (Dumbbell)

Assistance

3 x 10 reps

Farmers Walk

Assistance

2 x undefined reps

Clean And Press (Dumbbell)

Assistance

3 x 5 reps

Squat

Assistance

5 x 10 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 20 reps

Seated Row (Cable)

Assistance

2 x 5 reps

Pull-Up

Assistance

1 x 12 reps

Bench Press

Assistance

3 x 5 reps

Curl (Dumbbell)

Assistance

3 x 5 reps

Farmers Walk

Assistance

2 x undefined reps

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Dan Jon Bulking Program

Build Muscle

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Dan Jons Bulking Program from T-Nation.com

Reviews

0 reviews

Week 1

Day 1

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Day 2

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Day 3

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Week 2

Day 1

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Day 2

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Day 3

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Week 3

Day 1

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)

Farmers Walk

Day 2

Clean And Press (Dumbbell)

Squat

Straight Leg Deadlift (Barbell)

Seated Row (Cable)

Pull-Up

Bench Press

Curl (Dumbbell)