Soumik Halder
SOUMIK HALDER:
BULK ARCHITECTURE
50 kg
Current Mass
65 kg
Target Mass
+15 kg
Total Gain
Beginner
Classification
Apartment Gym
Environment
Phase I
Foundation
Weeks 1-8
Build neuromuscular control, correct form on every compound lift, establish the surplus habit.
Phase II
Hypertrophy
Weeks 9-20
Moderate loads at 8-12 reps, 60-90s rest. Volume accumulation drives lean mass gain.
Phase III
Peak Strength
Weeks 21-26
Low reps (3-6), heavy compounds, longer rests. Peak into the 65 kg target.
- DB Bench Press4x8
- Incline DB Press3x10
- DB Shoulder Press4x8
- Lateral Raise3x15
- Overhead Tricep Ext3x12
- Dips (assisted)3x10
- Goblet Squat4x10
- DB Romanian Deadlift4x10
- Walking Lunges3x12/leg
- Leg Press (machine)3x12
- Calf Raises4x15
- Bulgarian Split Squat3x8
Push / Forearms
PLATE A
Technical Spec
Wrist curl blueprint
ARCHIVE: ANATOMY
- Pull-ups (banded)4x6
- DB Rows4x10
- Cable Lat Pulldown3x10
- Face Pulls3x15
- DB Curls3x12
- Reverse Flyes3x15
- Deadlift (DB)4x6
- Floor Press3x10
- DB Squat3x10
- Bent Over Row3x10
- Farmer's Walks3x30s
- Plank3x45s
Legs / Core
PLATE A
Technical Spec
Barbell squat technique
Pull / Back
PLATE A
Technical Spec
Pull-up muscle anatomy
Full Body / Grip
PLATE A
Technical Spec
Farmer's walk handle grip
Nutrition Architecture
PLATE A
Technical Spec
Healthy eating plate
ARCHIVE: GEOMETRIC
Daily totals: ~2,800 cal · P ~193g · C ~235g · F ~104g
4L Daily Hydration Protocol
Pale urine = hydrated. Dark = deficit. Your internal hydraulics depend on it.
1L
Morning
Upon waking
1.5L
Mid-Day
Before lunch
1L
Afternoon
Pre-workout
0.5L
Evening
Post-dinner
Rules
- 01.Carry 1L bottle. Refill 4x daily.
- 02.First litre: add pinch of salt.
- 03.Pale straw = good. Dark = fix.
- 04.No water 30 mins before meals.
- 05.Black coffee counts as 70% volume.
12 plates across 5 sections
PUSH
LEGS
PULL
FULL
NUTRITION
Starkspec · 1px border · White field
The 2-Rep Rule
If you hit your rep target with solid form, add 2 reps next session. Hit that twice - add weight.
Surplus Discipline
2,800 kcal is the floor, not the ceiling. Missing it by 200 kcal once a week is a miss.
Progressive Overload
More weight, more reps, or less rest. One variable moves every session.
Recursion Over Perfection
One bad session doesn't break a bulk. Miss a day - don't double up.
Sleep is Anabolic
7-8 hours minimum. Cortisol kills gains. No screens 30 min before bed.