The Blueprint To Bigger Muscles
You get what you put in. Designed by the elites, trusted by gym junkies worldwide and now part of your gym arsenal.
The Black Bull Bodybuilding Program was originally designed as part of the strength phase for professional bodybuilding athletes in the golden era of muscle physique. Focussed on maximum results, this program aims to increase your overall muscle size and strength through tried and tested bodybuilding movements, rep ranges and load.
Program At A Glance
| Duration | 8 Weeks |
| Workouts Per Week | 4 Workout Days |
| Equipment Needed | Full Gym |
| Category | Build Muscle |
Weeks 1–4
MONDAY — Focus: Chest + Back. Superset 1: Wide Grip Pull-Ups (4x failure) + Flat Bench @ 70% (4x10). Superset 2: Incline Dumbbell Press @ 70% (4x10) + Seated Row @ 70% (4x10). Superset 3: Wide Grip Pull-Ups (4x failure) + Chest Fly @ 70% (4x10). Set 4: Single Dumbbell Pullover Across Bench @ 70% (4x12).
TUESDAY — Focus: Legs + Abs. Superset 1: Back Squats @ 70% (4x10) + Leg Press @ 70% (4x10). Superset 2: Stiff Leg Deadlift @ 70% (4x10) + Hamstring Curl @ 70% (4x10). Superset 3: Barbell Lunges @ 70% (4x10) + Chest Fly @ 70% (4x10). Set 4: Ab Wheel (1x50).
WEDNESDAY — Focus: Arms. Superset 1: Arnold Cheat Curls—Straight Bar @ 75% (6x8) + Incline French Press @ 75% (6x8). Superset 2: Incline Alternating Dumbbell Curls @ 70% (6x6, with 3-second twist) + Straight Bar Pushdowns @ 60% (4x20). Superset 3: Bench Dips (5x failure) + Preacher Curl @ 60% (4x20).
THURSDAY — Focus: Shoulders + Abs. Superset 1: Military Press @ 60% (6x10) + Upright Rows @ 60% (6x10). Superset 2: Lateral Raises @ 60% (6x10) + Full Frontal Raises @ 60% (6x10). Set 3: Ab Wheel (1x100).
FRIDAY – SUNDAY — Rest & Recovery. You will take 3 full days off and focus on recovery. Growth happens when you're not at the gym.
Weeks 5–8
MONDAY — Focus: Chest + Back. Exercise 1: Under Grip Pull-Ups (4x failure). Exercise 2: Incline Bench Press (12, 10, 8, 6 — increase weight with each set). Exercise 3: Seated Row (12, 10, 8, 8, 8 — increase weight with each set). Exercise 4: Bench Dips (5x failure). Exercise 5: Wide Grip Pulldowns (15, 12, 10 — increase weight with each set). Exercise 6: Chest Fly with 4-count stretch at the bottom @ 80% (5x5).
TUESDAY — Focus: Legs. Exercise 1: Back Squats (20, 15, 12, 10, 8 — increase weight with each set). Exercise 2: Leg Press (20, 15, 12, 10, 8 — increase weight with each set). Exercise 3: Leg Extension (25, 20, 15, 10 — increase weight with each set). Exercise 4: Hamstring Curl (20, 15, 10, 5 — increase weight with each set). Exercise 5: Calf Raises (25, 20, 25, 20 — vary weight with each set).
WEDNESDAY — Focus: Arms. Super Set: Dumbbell Preacher Curl (5x10 — 5 full reps, 5 half reps) + Bicep Curl Machine (5x30). Exercise 2: Close-Grip Barbell Bench Press @ 70% (5x5). Exercise 3: Tricep Rope Pushdown (4x40 reps — 20 full, 20 half). Exercise 4: Straight Bar Pushdowns (4x40 reps — 20 full, 20 half).
THURSDAY — Focus: Shoulders + Abs. Exercise 1: Military Press—Bar (15, 12, 10 — increase weight with each set). Exercise 2: Military Press Dumbbells (12, 10, 8 — increase weight with each set). Exercise 3: Lateral Raises (20, 15, 12, 10 — increase weight with each set). Exercise 4: Full Frontals @ 70% (5x5). Exercise 5: Barbell Shrug @ 80% (5x5). Exercise 6: Ab Wheel (1x100).
FRIDAY – SUNDAY — Rest & Recovery. You will take 3 full days off and focus on recovery. Growth happens when you're not at the gym.