Physique Update Lean Bulking Plan Week 1-3 Jamie Johansson Fitness

Physique Update | Lean Bulking Plan | Week 1-3, 2018

This Physique Update Goal:

I am entering a Lean Bulk plan and will record the first 6 weeks physique updates, split into 2 phases. This is to ensure I can accurately focus and track my progress, before ironing out any kinks that may appear.

Rounding out my physique; focusing on shoulders, lats, core and glutes.

To build muscle, increase strength and overall fitness (stamina). 

I will always be honest and transparent with my fitness journey and physique updates for bulking and cutting phases. My plan is based on where I currently am in terms of training and physique goals – with a heavy focus on the physique I personally want to reach.


Weekly Focus Breakdown:

WEEK 1-3: Higher volume/Hypertrophy. Focusing on form with 60-70% of 1RM weight whilst ensuring max effort/within failure (with good form) on the last rep(s) of each sets.

Main Lifts: 10-15 Reps, high volume 6-10 sets dependent on lift.

Accessory work: 8-12 Rep range.

WEEK 4-6: Strength focus working closer to 80-95% of 1RM of numbers dependant on lift.

Main lifts: 4-8 Rep range.

Accessory work: 8-12 Rep range.

Starting Physique Week One:

Height: 5″1

Weight: 107.8 lbs

Current Physique Stats:

Weight: 110 lbs

Macros: 116P/250C/54F = 1950 calories

Macros are based on my current physique, goals and will be increased at a steady rate over the coming weeks to meet demands of training.

My Lifting Numbers Week 1:

Squat: 50kg x 10 reps

Deadlift: 80kg x 10 reps

Hip Thrust: 60kg x 10 reps

My Current Lifting Numbers:

Squat: 55 kg x 10 reps

Deadlift: 90kg x 10 reps

Hip Thrust: 80kg x 10 reps

What I’ve learnt so far

Week 1 notes:

Form was hard to get back into, hip thrust incredibly challenging. I focused on getting a good range of motion, throughout eccentric and concentric part of each movement. This led me to utilising a slower temp of 3-4 second on each, creating a greater challenge than anticipated.

Hip Thrust: I used to love Hip Thrusts but struggled with foot placement and found either quads of hamstrings taking over, midway through movement. This week I challenged myself to 10×10, using 50kg which took me a good 45 minutes. My main focus, apart from regaining my mind-muscle connection with my glutes, was keeping my core solid as fatigue started kicking in. Challenging but necessary to ensure my lower back didn’t take the load- and worth it in the end.

Squats: Admittedly, squats is a movement I don’t do frequently. I do have issues with my knees; the ‘clicky’ syndrome which no amount of omegas seem to fix. The issue stems from my childhood love of competitive sprinting, and I will go through the rest of my life carefully tip-toeing around this movement – but not ruling it out, due to strength and overall leg development.

Deadlifts: I am focusing on Sumo Deadlift as my variation. I feel more secure and find I can engage my legs, especially glutes, better- and a bonus is that they keep my knees out of the bar path as I am notorious for getting my shins torn to shreds and banging my already bad knees around.

Week 2-3 notes:

Macros are working well – I’ve got a lot more energy in the gym but feel I might need to push them a bit higher for week 4, start of phase 2 of my programme.

I managed to catch that cough going around, in the middle of a 13/14 days working week- but still made it to the gym 3 times. I felt a lot better for it, but needed the rest for the remaining days this week.

I’m enjoying my variety and experiments with food – almond croissant is a daily staple which will be honoured. I’m quite flexible but I am most definitely tracking. I do find that my biggest struggle is in fact under-eating when I get busy, which is a no-no. Without food, no muscle shall be gained.


I aim to set constant goals which evolve as I grow and learnplease don’t hesitate to throw me a shout with any questions you have for me or ideas that are working for you. I’m all for sharing, so hit me up in the comments 🙂

Physique Update Lean Bulking Plan Week 1-3 Jamie Johansson Fitness


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Enter your Email Address to receive new blog posts straight to your inbox

Join 802 other subscribers.

Looking for Something?