If you are here, you are probably trying to look like this guy below. I got your back. That’s why I have analyzed hundrads of studies and written thousands of routines similar to this bulking up workout plan in years.
The bulking-up workout plan I’m about to give must be implemented 4 times a week. Some of you may find it infrequent, however, don’t forget we are not trying to burn calories here.
We want to pack on as much muscle and mass as possible and look like Bane!
This bulking up training program will emphasize every body part equally. If you have a lacking body part and want to emphasize it more, you can simply add a couple of more sets. If you are lacking biceps, for instance, just ad two extra sets to the biceps work that we have. Then you will be good to go and ready to pack on the muscle mass!
Let’s get to work.
4 Days a Week Bulking-up Training Routine
MONDAY: Chest & Shoulders
Incline Bench Press: 5 sets X 6 reps
Dumbbell Bench Press: 4 sets X 8 reps
Dumbbell Shoulder Press: 4 sets X 6-10 reps
Cable Fly: 3 sets X 12 reps
Lateral Raise: 4 sets X 15 reps
Reverse Fly: 4 sets X 15 reps
Pushups: 2 sets X max reps
Front Squats: 5 sets X 6 reps
Bulgarian Split Squats: 4 sets X 10 reps
Hip Thrust: 3 sets X 12 reps
Leg Curl: 3 sets X 15 reps
Leg Extension: 3 sets X 15 reps
Standing Calf Raises: 4 sets X 20 reps
WEDNESDAY: OFF DAY
THURSDAY: Back & Traps
Reverse Lat Pull-Down: 5 sets X 6 reps
One Arm Dumbbell Row: 4 sets X 6- 8 reps
Machine Row: 4 sets X 10 reps
Face Pulls: 4 sets X 15 reps
Barbell Shrugs: 4 sets X 10 reps
Upright Dumbbell Row: 3 sets X 12 reps
Close Grip Bench Press: 4 sets X 6 reps
Overhead Dumbbell Extention: 4 sets X 10 reps
Triceps Rope Extention: 3 sets X 15 reps
EZ Bar Barbell Curl: 4 sets X 6 reps
Dumbbell Hammer Curl: 4 sets X 10 reps
Cable Curl: 3 sets X 15 reps
SATURDAY: OFF DAY
SUNDAY: OFF DAY
Rest Time Between Sets
Make sure you rest AT LEAST 2 – 3 minutes between 6 reps sets to gather as much strength and energy as possible. The rep range between 6 and 8 gives us the mass we want. It will pack on the muscle tissue with progressive overload. Thus, the key take-home is to rest enough between low rep sets.
When it comes to 10 to 15 rep sets, you can rest 90 seconds or less. The main goal of these sets is to give metabolic stress to the muscle tissue. This is also known as “pump”. You know the feeling, I don’t have to explain it. That amazing tension and euphoria that Arnold describes as “cumming”.
Hahaha! He was right.
These two essential muscle gain principles are the bread and butter of this bulking up workout plan. Since both are included are in the program, you have all the essentials to bulk up except the diet.
For free weight gaining tips click on this link where we have essential steps and tips for gaining weight quickly.
Nevertheless, let’s get back to the bulking up workout plan and talk about the execution of the exercises.
Execution Of The Bulking Up Workout Plan
The form of the exercises is critical. Thus, you MUST have perfect form on all of the movements to track progress. Attention! I did not underline it for injury prevention. That is a separate topic. However, I am now talking about tracking progress.
Now imagine this. You start to cheat here and there on exercises and you gradually increase the weight on the incline bench press. Every time you execute the incline bench press, you shorten the range of motion and add weight. Therefore, you will think you are getting stronger and don’t see any changes in your physique. Because you are not getting stronger. You are playing yourself!
You have to keep the range of motion the same every single time. So, when you increase the weight on the bar, you will be 100% sure that you are getting stronger. That means you are getting bigger.
There is no way around that.
Strength equals size. You might see you are getting stronger but won’t see the size difference immideately. But do not worry. Size will follow. I promise you that.
However, you need to make sure you are in caloric surplus. As they say “Eat big to get big”. There is a truth to that.
If you find this article helpful, please consider sharing. Enjoy the program!
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