BZ September Plan 2025
Calorie intake 2000
Supplements (Optional)
Protein: Raw Protein
Collagen: Vital Proteins®
Fish Oils: Fish Oil 1200 Mg Softgels
Daily Super Greens: Nature’s Truth
Use this code: AB10 to get 10% off when you check out on Raw Nutrition website
4 eggs (Cook them however you want) or 2 cups of egg whites with one cup of cream of rice or oatmeal mix with one scoop of protein powder.
(Protein) bison 6oz
(Protein) Steak 7oz
(Fruit) 1/2 Grapefruit
(Fruit) Pineapple 5 oz
(Protein) Ground chicken 7 oz
(Protein) chicken breast 8 oz
(Protein) lean Ground beef 7 oz
(Carbs) Jasmine Rice 2 cups
(Carbs) White Sweet Potato 5 oz
MEALS:
(carbs) and (Protein) with (fruit)
1 bagel with sugar jam and 2 scoops of a protein shake.
(Protein) bison 6oz
(Protein) Steak 7oz
(Fruit) 1/2 Grapefruit
(Fruit) Pineapple 5 oz
(Protein) Ground chicken 7 oz
(Protein) chicken breast 8 oz
(Protein) lean Ground beef 7 oz
(Carbs) Jasmine Rice 2 cups
(Carbs) White Sweet Potato 5 oz
MEALS:
(carbs) and (Protein) with (fruit)
Drink two scoops of a protein shake.
Or have:
6 ounces of nonfat Greek yogurt with one scoop of protein, you can add berries and strawberries.
ONLY CHOOSE ONE
Quest bars (1 a day)
Rice cakes any flavor (4 a day)
String cheese (4 a day)
Cashews (1 cup a day)
fruit 1 to two cups day.
Any type of fruit
Chest & Shoulders
🏋️♂️ Chest Day Workout Plan: Bulking & Size Focus
Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Focus: Heavy compounds, progressive overload
Incline Barbell Bench Press (15–30°) – 5×5
Upper chest emphasis with triceps + shoulders
Controlled descent, drive up explosively
Keep scapula retracted throughout
Weighted Chest Dips (Chest-Leaning) – 4×4-6
Forward lean, elbows out slightly
Add weight via dip belt or plate hold
Keep tension on pecs over triceps
Flat Dumbbell Press (Heavy) – 4×5-6
Greater ROM than barbell
Neutral or semi-pronated grip to spare shoulders
Power through mid-range sticking point
Close-Grip Barbell Bench Press – 3×5-6
Strength builder for chest + triceps synergy
Tuck elbows slightly for joint safety
Keep wrists stacked over elbows
Weighted Deficit Push-Ups (Plates on Back) – 3×6
Elevated handles for deeper stretch
Keep core braced, avoid sagging hips
Goal 2: Volume & Muscle Shaping (3–4 sets, 10–15 reps)
Focus: Hypertrophy, pump, and controlled fatigue
Machine Chest Press (Slow Eccentric) – 4×10-12
Lock in chest tension, avoid tricep dominance
3 sec negatives, hard squeeze at top
Incline Cable Fly (Upper Chest) – 4×12-15
From low to shoulder-height angle
Cross hands slightly at top for max contraction
Dumbbell Pullover (Chest Expansion Focus) – 3×12-15
Lie across bench for full stretch
Keep arms slightly bent, drive with chest not lats
Pec Deck Fly (Mid-Chest Isolation) – 4×12-15
Perfect for end-range contraction
Keep scapula pinned, avoid momentum
Optional Finisher: Pump & Burnout (2 sets to failure)
Push-Up to Failure (Bodyweight Burnout)
Incline Dumbbell Fly Dropset – 3 weight drops in one set
✅ Tips for Results:
Progressive Overload: Add weight weekly on compounds.
Rest: 2–3 min heavy lifts, 30–60 sec on pump work.
Nutrition: Stay in surplus, 1–1.2g protein/lb bodyweight.
Recovery: Stretch pecs + shoulders post-workout for mobility.
Leg Workout
🦵 Leg Workout Plan: Bulking & Muscle Size
🔷 Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Primary focus: Heavy compound lifts for raw strength + mass
Deficit Deadlift (Barbell) – 5×3-5
Pull from a small deficit (standing on plates)
Builds hamstrings, glutes, and lower back strength
Keep lats tight, drive through heels
Safety Bar Squat (or Zercher Squat) – 4×4-6
Upright torso, quad-heavy movement
SSB keeps shoulders safe, Zercher builds insane core stability
Trap Bar Deadlift (Low Handle) – 3×4-6
Hybrid squat + hinge pattern
Great for overall leg drive and glute power
Keep hips low and chest tall
Barbell Step-Ups (Heavy) – 3×6 each leg
Explosive drive through front leg
Knee stays in line with toes
Use controlled descent for added stimulus
Good Morning (Barbell) – 3×6
Posterior chain builder (hams + glutes)
Hinge pattern with strict spinal control
🔶 Goal 2: Volume & Leg Shaping (3–4 sets, 10–15 reps)
Focus: Hypertrophy, pump, and symmetry
Hack Squat Machine (Deep ROM) – 4×10-12
Control descent, don’t lock out
Emphasize quads with upright foot placement
Glute Ham Raise (or Nordic Curl) – 3×8-12
Brutal hamstring hypertrophy
Assist with hands if needed for full range
Dumbbell Curtsy Lunge – 3×12 each leg
Hits glutes + outer quads uniquely
Step behind and across slightly, stay controlled
Cable Pull-Through (Glute Focus) – 3×12-15
Posterior chain isolation
Squeeze glutes hard at lockout, avoid leaning back
Adductor Machine (Inner Thigh Burn) – 3×12-15
Controlled reps with squeeze at peak
Helps stability and aesthetics
🔥 Optional Finisher (Pump & Burnout)
Choose 1–2 for maximum blood flow and fatigue
Walking Lunge Burnout (Bodyweight or Light DBs) – 2×AMRAP steps
Kettlebell Swing (Hip Drive Focus) – 2×20 explosive reps
Jump Lunge / Split Squat Jumps – 2 sets to failure
✅ Training Guidelines for Bulking
Rest: 2–3 min heavy lifts; 45–60 sec pump work
Progression: Add load or reps weekly, especially on squats/deads
Form: Maintain posture, core tightness, and control under load
Frequency: 1 heavy day per week or 2× split (quad-dominant / ham-dominant)
Back Day
🏋️ Back Workout Plan: Bulking & Muscle Size
🔷 Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Focus: Heavy compound pulls for density + raw pulling power
Rack Pulls (Below Knee Height) – 5×3-5
Massive overload for erectors, traps, and lats
Shorter ROM allows more weight for pure strength
Keep tight brace and neutral spine
Weighted Chin-Ups (Underhand Grip) – 4×4-6
Lats + biceps + lower traps
Go full ROM: chin over bar, full stretch at bottom
Pendlay Rows (Barbell from Floor) – 4×4-6
Explosive horizontal pulling strength
Reset each rep, pull explosively, control descent
Meadows Rows (Barbell Landmine, Single Arm) – 3×6-8 each side
Unique lat + rear delt activation
Pull elbow high, avoid shrugging
Deficit Barbell Shrug Pulls – 3×5-6
Between shrug + high pull
Builds traps + upper back thickness under heavy load
🔶 Goal 2: Volume & Back Shaping (3–4 sets, 10–15 reps)
Focus: Width, hypertrophy, and muscular detail
Neutral-Grip Lat Pulldown (or Machine Pulldown) – 4×10-12
Great for overall lat width
Full stretch + hard contraction each rep
Kroc Rows (Heavy Dumbbell Rows, High Reps) – 3×12-15 each arm
Explosive and high-volume dumbbell rows
Allow slight body English, but control top contraction
Incline Bench Dumbbell Rows (Chest Supported) – 4×12
Strict horizontal pull, eliminates momentum
Squeeze scapulae together at top
Reverse Cable Fly (or Reverse Pec Deck) – 3×15
Rear delt + upper back detail
Slow and controlled with peak squeeze
Cable Shrugs (Rope or Bar Attachment) – 3×12-15
Constant tension on traps
Hold 1–2 sec at peak contraction
🔥 Optional Finisher (Pump & Burnout)
Pick 1–2 for brutal back/endurance finish
Pull-Up Iso Hold (Top Position) – 2×max hold time
Dumbbell Dead-Stop Rows (Floor Reset) – 2×AMRAP each side
Resistance Band Straight-Arm Pulldown – 2×20+ reps
✅ Back Day Training Tips
Rest: 2–3 min for heavy pulls, 60–90 sec for shaping work
Grip: Use straps to overload back without grip failure
Mind-Muscle: Pull with elbows, not hands, to maximize lat recruitment
Frequency: Train back once weekly heavy OR split into vertical pull day + horizontal pull day
Shoulder workout
🏋️ Shoulder Workout Plan: Bulking & Muscle Size
🔷 Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Focus: Heavy compounds for pressing strength + delt thickness
Standing Barbell Overhead Press (Strict Press) – 5×3-5
Classic strength builder for front + side delts
No leg drive (strict), core braced, bar path straight
Arnold Press (Heavy Dumbbells) – 4×4-6
Rotational press: hits front + side delts through greater ROM
Keep movement smooth, avoid jerky rotations
Push Press (Barbell or Dumbbells) – 3×4-6
Uses slight leg drive to overload delts
Focus on explosive lockout and control at the top
Behind-the-Neck Barbell Press (Light-Medium, Strict) – 3×5-6
Old-school mass builder (use only safe ROM for your shoulders)
Keeps constant tension on delts
Heavy Upright Rows (Barbell or Trap Bar) – 3×6-8
Traps + side delts + front delts
Use shoulder-width grip to reduce joint stress
🔶 Goal 2: Volume & Shoulder Shaping (3–4 sets, 10–15 reps)
Focus: Hypertrophy, width, and balanced delt growth
Leaning Dumbbell Lateral Raise – 4×12-15
Increases side delt tension through full ROM
Use light-moderate weight, strict tempo
Cable Y-Raise (Low to High Angle) – 3×12-15
Rear + side delt combo isolation
Step back from pulley, keep constant tension
Incline Dumbbell Front Raise (Lying Chest-Down on Bench) – 3×12
Front delt emphasis, eliminates momentum
Controlled lift to shoulder height only
Machine Lateral Raise (or Dumbbell Partial Reps) – 4×15
Burns out medial delts with constant tension
Short rest between sets (45–60 sec)
Reverse Cable Cross (Rear Delt Isolation) – 3×15
Cross cables in “reverse fly” motion
Focus on rear delt squeeze, avoid trap takeover
🔥 Optional Finisher (Pump & Burnout)
Pick 1–2 to empty the tank
Dumbbell Partial Laterals (20–30 reps) – bottom-half ROM burn
Overhead Plate Pulse Press – 2×20 quick pumps
Banded Rear Delt Pull-Aparts – 2×AMRAP
Handstand Hold Against Wall – 1–2×max time
✅ Shoulder Training Tips
Strict Form First: Don’t overload isolation work; joints come first
Rear Delts Matter: Train them as much as front/side for balanced growth
Mix Strength + Pump: Combine heavy presses with high-rep raises
Recovery: Pressing overlaps with chest/triceps — avoid overtraining
Arms
💪 Arm Workout Plan: Bulking & Muscle Size
🔷 Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Focus: Heavy compound-style arm lifts for raw size and strength
Weighted Parallel-Grip Pull-Ups (Neutral Grip) – 4×4-6
Huge biceps + brachialis overload
Full ROM: chin above bar, slow stretch at bottom
Weighted Bench Dips (Parallel Bars) – 4×4-6
Triceps emphasis with heavy load
Keep torso upright; use dip belt for weight
Standing Barbell Curl (Straight Bar, Heavy) – 4×5
Classic biceps mass builder
Cheat slightly on concentric if needed, control negative
JM Press (Barbell or Smith Machine) – 3×5-6
Hybrid between close-grip bench + skull crusher
Trains triceps explosively in strength range
Reverse-Grip Barbell Curl – 3×6
Hits brachialis + forearms
Slow eccentric, strict wrist alignment
🔶 Goal 2: Volume & Arm Shaping (3–4 sets, 10–15 reps)
Focus: Hypertrophy and isolation for all heads of biceps + triceps
Spider Curls (Incline Bench, Chest Down) – 4×12
Strict peak contraction; long head bias
No swinging, constant tension
Dumbbell Overhead Extension (Seated, Both Hands) – 4×12-15
Long head of triceps under stretch
Lower slowly, press powerfully
Incline Hammer Curl (Chest Supported) – 3×12 each arm
Brachialis + forearm growth
Strict form, neutral grip
Cross-Body Dumbbell Triceps Extension – 3×12 each side
Isolation for lateral + long head
Elbow stays fixed, slow controlled reps
Cable Curl w/ Rope (Supinate Outward at Top) – 3×12-15
Constant tension, inner/outer biceps activation
Hold 1 sec squeeze at peak
🔥 Optional Finisher (Pump & Burnout)
Pick 1–2 for max arm swelling & fatigue
Incline Dumbbell Curl Dropset – 3 weight drops back-to-back
Overhead Rope Triceps Extension (Burnout) – 2×20+
Alternating Cross-Body Hammer Curls (X Reps) – 2×AMRAP
Push-Up to Close-Grip Failure – 2 sets
✅ Arm Day Tips
Rest: 2–3 min on heavy lifts; 60–90 sec on isolation
Form: Keep momentum minimal; strict form maximizes isolation
Frequency: Arms grow best with both direct (arm day) + indirect (push/pull days) work
Mind-Muscle: Squeeze every rep—especially important for biceps + triceps
Abs
🧱 Ab Workout Plan: Bulking & Core Muscle Growth
🔷 Goal 1: Maximal Strength (3–5 sets, 3–6 reps)
Focus: Weighted compound ab work for thick, powerful midsection
Weighted Hanging Knee Raises (Dumbbell Between Feet or Cable Attachment) – 4×6-8
Drive knees up with pelvis tucked under
Focus on abs, not hip flexors
Barbell Rollouts (From Knees or Standing if Advanced) – 4×5-6
Heavy anti-extension challenge
Keep lats engaged and avoid lumbar sag
Weighted Side Bends (Barbell or Heavy DB) – 3×6-8 each side
Direct oblique overload for blocky, strong waist
Controlled ROM, don’t over-stretch
Weighted Stability Ball Sit-Ups (Plate Behind Head) – 3×6
Increases stretch at bottom + peak contraction at top
Keep abs engaged through entire ROM
🔶 Goal 2: Volume & Shaping (3–4 sets, 10–20 reps)
Focus: Definition, symmetry, and complete ab development
Cable Woodchoppers (High-to-Low) – 4×12 each side
Great for rotational oblique strength
Keep hips square, twist through core
Toe-to-Bar (Strict, Controlled) – 3×10-12
Lower abs + hip flexors
Avoid swinging; slow eccentric
Stability Ball Pike (Feet on Ball) – 3×12-15
Roll ball toward chest by lifting hips up
Strong focus on transverse abdominis
Cross-Body Mountain Climbers (Slow Tempo) – 3×20 (10/side)
Anti-rotation + oblique conditioning
Keep core braced, don’t let hips sag
Flutter Kicks (Weighted Ankle Option) – 3×20-30 sec
Constant tension for lower abs
Small, fast, controlled movements
🔥 Optional Finisher (Pump & Burnout)
Choose 1–2 for deep fatigue and metabolic burn
Weighted Plank (Plate on Back) – 1 set to max hold
Cable Crunch AMRAP – 1×failure with moderate weight
Dragon Flags (Modified if Needed) – 2×max reps
Med Ball Slam (Explosive Core) – 2×15
✅ Ab Training Tips
Progressive Overload: Treat abs like any other muscle—add load gradually.
Frequency: 2–3×/week direct training is plenty.
Movement Variety: Combine flexion, rotation, anti-extension, and stability work.
Control First: Tempo and bracing matter more than speed.
Bulk Phase: Abs may not show, but you’re building thickness that reveals when lean.
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