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Mini-Bulk Routine

This is a modified version of a program created by legendary Iron Man writer Anthony Ditillo.

The program should be performed 2-3 times per week, depending on your recovery ability and only 3-4 exercises should be used. Keep it simple. Don’t overthink things and try to add more exercises and all that jazz.

Simplicity equals success. Don’t f… around with what works.

Mini-Bulk Routine

Squats or Deadlifts 5 x 12, 5, 5, 5, 8
Clean and Press 4 x 8, 6, 4, 2
Bent Arm Pullovers 4 x 12, 6, 6, 8

Notes: For squats or deads: start with a light set of 12, increase to near max weight and do three sets of five, lower the weight and crank out a final set of 8. For the Clean and Press, keeping adding weight to the bar on each set. Make sure you clean and press every rep. Start with the bar on the floor, clean it and then a strict overhead press (no cheating!). For the pullovers: follow the same protocol as squats. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

If you haven’t downloaded my free ebook, “The Four Pillars of Success – The No B.S. Way to an Awesome Life of Achievement,” you can still do so by clicking the link below.

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