Personalized Transformation Program
Lean Bulk Protocol
Customized for Jon Douglas @j985.5
Training Paradigms
P1
Heavy Strength
6-10 reps | Heavy
P2
Bodybuilding
8-12 reps | Moderate
P3
High Volume
15-30 reps | Light
Your Focus: P2 + P3
During the bulk phase, focus on P2 (8-12 reps) for key exercises and P3 (15-30 reps) for accessories. This protects joints while maximizing volume and pump. Reserve P1 for the mini-cut phase only.
The MVW Framework
M
Movement
Master key exercises with excellent form and activation
V
Volume
Maximize training volume through P2 and P3 paradigms
W
Workload
Build recovery capacity through cardio, diet, and sleep
Core Philosophy
The 80/20 Rule (Pareto Principle)
80% of your results come from 20% of exercises. Focus on mastering a few key movements rather than doing many exercises poorly. Get really good at incline bench, weighted pull-ups, deadlifts, and lateral raises.
Effort Over Load
Your #1 success metric is how hard it feels. We’re not chasing heavier weights – we’re chasing better form, shorter rest, and bigger pumps with the same weights. If you’re pushing yourself extremely hard, you’re doing it right.
Muscle Maturity Focus
At 37, you have the ability to develop that dry, separated, vascular look that younger lifters cannot achieve. We’re targeting muscle separation, vascularity, and definition through higher rep training.
Program Timeline
1
Lean Bulk
8-12 weeks | P2+P3 training | Carb cycling | Target ~160 lbs
2
Mini-Cut
2-3 weeks | P1 HIT-style | Aggressive deficit | Return to 150 lbs
3
Assessment
1 week | Deload | Maintenance calories | Evaluate physique
Weight Expectations
Gain max 0.5 lbs/week during bulk (~5 lbs tissue + 3 lbs water/glycogen). After mini-cut, 150 lbs should look significantly better than before. Total timeline: 3-4 months.
Priority Development
Chest
Bring Up
Shoulders
Bring Up
Arms
Bring Up
Upper Back
Maintain
Your Strengths
Your upper back is already A-tier. Great thickness and development. Focus on bringing chest, shoulders, and arms up to match. The dedicated arm day will help address this imbalance.
Weekly Structure
Day 1 – Monday
Upper A
Chest/Back focus – Incline Bench, Weighted Pull-ups, Rows
Day 2 – Tuesday
Lower
Legs – Deadlift or Squat (alternate weekly), accessories
Day 3 – Wednesday
Rest
Active recovery – 10k steps, light stretching
Day 4 – Thursday
Upper B
Back/Shoulders focus – Pull-ups, Lateral Raises, Rows
Day 5 – Friday
Arm Day
Shoulders, Biceps, Triceps – High volume P3 training
Days 6-7 – Weekend
Rest
Full recovery – Lower carbs, higher fats, 10k steps
Top Training Tips
- Lead lateral raises with elbows, not hands – pinky high, thumb low
- Touch-and-go reps for constant tension – no resting at bottom
- 60 second rest for P2 exercises, under 60 seconds for P3
- Effort level is your #1 metric – train hard, not just heavy
- Transition from heavy to pump – P2 first, then blast P3 volume
Upper Day Structure
Phase 1: P2 Key Exercises (First 3-4 exercises)
Heavier, more methodical approach. 60 second rest. Focus on progressive overload with 8-12 reps. Build your strength foundation here.
Phase 2: P3 Pump Work (Remaining exercises)
Bodyweight and lighter movements. Under 60 second rest. High reps (15-30) or to failure. Chase the pump. This is where you maximize volume and workload.
Key Exercises (P2 Focus)
Protocol: 8-12 reps | 60 sec rest | 3-4 sets each
These are your money makers. Master these movements with excellent form. Focus on getting more volume with the same weights over time.
1
Incline Barbell Bench Press
4×8-12
2
Weighted Pull-ups
4×8-12
3
Barbell Rows
3-4×8-12
4
Flat Barbell Bench Press
3×8-12
Pump Work (P3 Focus)
Protocol: 15-30 reps or failure | Under 60 sec rest
Blast through these with minimal rest after your P2 work. Bodyweight exercises allow for high volume without joint stress. Chase the pump!
1
Bodyweight Dips
3×15-25 or failure
2
Bodyweight Pull-ups (Overhand)
3x max reps
3
Bodyweight Pull-ups (Reverse Grip)
3x max reps
4
Lateral Raises
4×15-20
5
Hammer Curls
3×15-20
6
Face Pulls / Rear Delts
3×15-20
DAY 1 – UPPER A (Monday)
Chest & Back Focus | 70-80 minutes
P2 Phase – Key Exercises
Methodical, heavier work. 60 second rest.
1
Incline Barbell Bench Press
4×8-12 (P2)
2
Weighted Pull-ups
4×8-12 (P2)
3
Flat Barbell Bench Press
3×8-12 (P2)
4
Barbell Rows
3×10-12 (P2)
P3 Phase – Pump Work
High volume, bodyweight/light. Under 60 sec rest. Chase the pump!
5
Bodyweight Dips
3×15-25 or failure (P3)
6
Bodyweight Pull-ups (Overhand)
3x max reps (P3)
7
Lateral Raises
4×15-20 (P3)
8
Hammer Curls
3×15-20 (P3)
DAY 2 – LOWER (Tuesday)
Legs | 45-60 minutes
1
Deadlift OR Squat (Alternate Weekly)
3×8-10 (P2)
2
Romanian Deadlifts / Leg Curls
3×10-12 (P2)
3
Leg Press or Lunges
3×12-15 (P2/P3)
4
Calf Raises
4×15-20 (P3)
DAY 4 – UPPER B (Thursday)
Back & Shoulders Focus | 70-80 minutes
P2 Phase – Key Exercises
Methodical, heavier work. 60 second rest.
1
Weighted Pull-ups
4×8-12 (P2)
2
Barbell Rows (to belly button)
4×8-12 (P2)
3
Incline Barbell Bench Press
3×8-12 (P2)
P3 Phase – Pump Work
High volume, bodyweight/light. Under 60 sec rest. Chase the pump!
4
Bodyweight Pull-ups (Reverse Grip)
3x max reps (P3)
5
Bodyweight Dips
3×15-25 or failure (P3)
6
Lateral Raises
4×15-20 (P3)
7
Face Pulls / Rear Delts
3×15-20 (P3)
8
Light Rows (optional)
2×20-25 (P3)
DAY 5 – ARM DAY (Friday)
Shoulders, Biceps, Triceps | 45-60 minutes | High Volume P3
1
Lateral Raises
4×20-30 (P3)
2
Barbell Curls
4×15-20 (P3)
3
Skull Crushers / Overhead Tricep Extension
4×15-20 (P3)
4
Hammer Curls
3×15-20 (P3)
5
Reverse Grip Pull-ups (Bodyweight to failure)
3 sets to failure
6
Rope Tricep Pushdowns
3×20-25 (P3)
Weekly Volume
Pull-ups
17 sets
Dips
6 sets
Lateral Raises
12 sets
Pressing
13 sets
Key Form Cues
Lateral Raises
Lead with elbows, NOT hands. Keep pinky higher than thumb (like pouring water). Shoulders pushed down, not pulled back. This is the way to lift heavy lateral raises.
Bodyweight Pull-ups (Pump Sets)
After weighted pull-ups, bodyweight sets allow massive volume accumulation. Go to failure or near-failure. Control the negative. This is where the real back growth happens.
Bodyweight Dips
Lean slightly forward for chest emphasis. Control the descent. Full range of motion. Go to failure. High reps = massive pump without joint stress.
Incline Barbell Press
Pause at the bottom to feel the stretch. Good tuck on elbows. Set up safety pins. You have great control – now add more weight with the barbell.
Mini-Cut Training (Phase 2)
Switch to P1 (HIT-Style)
During the 2-3 week mini-cut, switch to heavier weight in the 6-10 rep range. Very low volume: 2-4 sets for major muscles. Less than 10 sets for arms per week. This maintains muscle while in aggressive deficit.
Mini-Cut Protocol
Heavy compound movements only. 3-4 minute rest between sets. Stay 2-3 reps from failure. The goal is muscle preservation, not growth. Train hard but brief.
Top Nutrition Tips
- High carbs ONLY the day before training – not every day
- Lower carbs + higher fats on rest days (weekends)
- Whey protein + simple carbs immediately post-workout
- Max 0.5 lbs weight gain per week – slow and steady
- 10k steps daily helps tolerate carbs and stay lean
High Carb Day (Day Before Training)
~3,100 Calories
200g Protein
400g Carbs
65g Fat
When to Use
Sunday (before Monday training), Monday (before Tuesday training), Wednesday (before Thursday training), Thursday (before Friday training). This fills glycogen for your hardest sessions.
Breakfast
Oats Power Bowl
90g oats (Lidl) + 500ml protein milk (Coolree) + 25g peanut butter + 10g honey + 10g chia seeds + 1 small banana
P: 45g
C: 110g
F: 25g
Lunch
Turkey & Rice
200g turkey burgers (Lidl) + 200g white rice + 100g vegetables + 500ml protein milk
P: 55g
C: 100g
F: 12g
Snack
Cereal Bowl
90g Honey Nut Clusters (Lidl) + 300ml protein milk
P: 25g
C: 85g
F: 10g
Dinner
Beef & Pasta
150g lean diced beef (Lidl) + 100g penne pasta + vegetables + 250ml protein milk
P: 50g
C: 90g
F: 12g
Evening
Sweet Treat (Optional)
1 ice cream sandwich (Lidl) OR protein mousse (Aldi)
P: 5-15g
C: 20-25g
F: 5-8g
Low Carb Day (Rest Days / Weekends)
~2,850 Calories
200g Protein
300g Carbs
95g Fat
When to Use
Saturdays and Sundays (if not training next day). Also any rest day where you’re not training within 24 hours. Higher fats support recovery and keep you insulin sensitive.
Breakfast
Eggs & Toast
4 eggs + 72g whole wheat bread (McCambridge) + 15g butter + 500ml protein milk
P: 50g
C: 45g
F: 35g
Lunch
Chicken & Potatoes
150g chicken leg + 200g sweet potato + vegetables + 500ml protein milk
P: 55g
C: 70g
F: 18g
Snack
Protein & Nuts
Protein mousse (Aldi) + 30g walnuts or almonds
P: 20g
C: 15g
F: 22g
Dinner
Fish or Beef
Fish fingers or lean beef + 150g rice or potatoes + vegetables + 250ml protein milk
P: 50g
C: 55g
F: 15g
Evening
Recovery Fats
Additional nuts, Omega-3 supplement, or protein milk if hungry
P: 15g
C: 10g
F: 15g
Post-Workout Protocol
Immediately After Training
Whey + Simple Carbs
1-2 scoops whey protein + 500ml protein milk + 60g Honey Nut Clusters OR banana + honey
P: 50g
C: 70g
F: 8g
Why Carb Cycling?
Peak Glycogen When Needed
We only want full glycogen storage before hard training sessions. Constant high carbs leads to insulin resistance, inflammation, and reduced recovery – similar to a diabetic environment.
Insulin Sensitivity
Cycling carbs keeps your body responsive to insulin. This means better nutrient partitioning – more to muscle, less to fat. You’ll feel more energetic, not lethargic.
Recovery Fats
On low carb days, Omega-3s from walnuts and fish oil help reduce inflammation and support connective tissue recovery. This improves your workload capacity.
Mini-Cut Nutrition (Phase 2)
Aggressive Deficit
Target 1,500 calorie daily deficit. Aim to lose 2-3 lbs per week for 2-3 weeks. Return to ~150 lbs looking significantly better than before.
Mini-Cut Macros (~1,500 cal)
Protein stays high: 180-200g. Carbs drop significantly: 80-100g (around workouts only). Fats moderate: 50-60g. Prioritize protein at every meal.
Top Lifestyle Tips
- 10,000 steps daily – non-negotiable for carb tolerance
- 5-min stretch OR quick jog every other day (not training days)
- External rotation band work for shoulder health
- Transverse abdominis activation daily (belly button to spine)
- Sleep is your recovery multiplier – prioritize it
Daily Step Target
10,000 Steps Every Day
This is your foundation for the lean bulk. Steps help you tolerate more carbs, improve insulin sensitivity, enhance cardiovascular capacity, and potentially improve body composition even while gaining weight.
Benefits of Daily Steps
Better glycogen management. Reduced subcutaneous water retention. Enhanced work capacity. Fuller muscles with less bloat. Improved recovery between sets.
Every Other Day Activity
A
5-Min Stretch
Quick mobility routine focusing on hips, shoulders, and spine
B
Quick Jog
5-10 minute light jog around the neighborhood
Why This Matters
Movement and mobility need to be trained frequently. This keeps your body able to move effectively for your main training sessions. Olympic lifters train often for this reason.
Shoulder Prehab Protocol
External Rotation with Band
Anchor a resistance band at elbow height. Keep elbow tucked at your side. Rotate forearm outward, keeping elbow stationary. This works the infraspinatus – the #1 external rotator stability muscle. Essential if doing heavy pressing.
1
Band External Rotations
3×15 each arm
2
Band Pull-Aparts
3×20
3
Face Pulls (Light)
2×20
When to Do This
Before upper body sessions as a warmup. Can also be done on rest days as part of your 5-min routine. If shoulders ever feel unstable, do this daily. Physical therapy done proactively.
Core Activation
Transverse Abdominis (TVA)
This deep core muscle pulls the belly button towards the spine. Training it daily helps posture, prevents herniation when lifting heavy, and creates a more defined waistline.
1
Vacuum Holds
5x 20-30 seconds
2
Dead Bug (TVA Focus)
3×10 each side
How to Do Vacuums
Exhale all air. Draw belly button in towards spine as hard as possible. Hold for 20-30 seconds while breathing shallowly. Can be done standing, seated, or on all fours.
Recovery Optimization
Sleep
7-8 hrs
Water
3+ Liters
Omega-3s
Daily
Steps
10k+
The Workload Equation
More sleep = more recovery. Less stress = more recovery. Better cardio = more recovery. More Omega-3s = more recovery. All of this adds up to being able to train harder and more frequently.
Weekend Recovery Focus
Weekends are for recovery. Lower carbs, higher fats (walnuts, fish oil). Full rest from training. Hit your 10k steps but keep intensity low. Prep meals for the week ahead.
Training Smart at 37
Joint Protection is Priority
This is why we focus on P2 and P3 paradigms during the bulk. Moderate weights with higher volume protects joints while still building muscle. Heavy P1 training is reserved for the mini-cut only.
Muscle Maturity Advantage
You can develop a dry, separated, vascular look that younger lifters cannot achieve. Higher rep training with constant tension enhances this effect. Chase the pump and the vascularity will follow.
Visceral Fat Awareness
As we age, more fat storage becomes visceral (around organs). This makes the waist thicker and is harder to lose. The carb cycling approach helps manage this by keeping insulin sensitivity high.
Consistency is Everything
Hit your 10k steps. Do your prehab work. Sleep well. The fancy stuff doesn’t matter if you skip the basics. These lifestyle habits are what allow you to train hard enough to actually make progress.