Cole Anderson's
Build & Bulk
A 4 day a week hypertrophy programme with in app video demos, a set logger that remembers your last weight and reps, and the diet plan to go with it.
4
Sessions / week
2
Week rotation
8
Total workouts
12
Rep target
Welcome to the Cole Army
This is the exact programme I run myself — no filler, no fluff, just a structured plan built to add size week after week. Every exercise has a video demo, every set logs your last weight and reps, and the progression rule is simple: hit 12 reps on every working set, then add weight next time.
- You want a structured hypertrophy programme, not a random mix of exercises
- You'd rather log sets on your phone than carry a PDF or a notebook
- You want to see your last weight and reps before you lift, every time
- You want the diet sorted too, without tracking every gram
The programme
Two variation blocks, four day types each, alternating indefinitely. 3 working sets per exercise, taken to failure.
Day 1
Chest & Biceps
Incline press, chest fly, curls — push volume for the upper body.
Day 2
Back & Triceps
Pull ups, rows, extensions — build width and pulling strength.
Day 3
Shoulders
Overhead press, lateral raises, shrugs — round out the delts.
Day 4
Legs
Lunges, hack squat, hamstring curls — the day Cole does the least, and still grows.
Week 1 · Day 1 — Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3 | Up to 12 (to failure) |
| Chest Fly (Pec Dec) | 3 | Up to 12 (to failure) |
| Machine Chest Press | 3 | Up to 12 (to failure) |
| Seated Dumbbell Curl | 3 | Up to 12 (to failure) |
| Cable Preacher Curl | 3 | Up to 10 (to failure) |
| Rope Cable Hammer Curl | 3 | Up to 10 (to failure) |
The diet, sorted
A high protein, whole food diet built around a simple rule: eat roughly as many grams of protein as your bodyweight in pounds. No calorie counting spreadsheets, no giving up food you enjoy.
Daily macro target
~3,000 kcal
Join the Cole Army
One time purchase. Lifetime access to the programme, the tracker, and the diet plan.
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