Bulking Up Workout Plan

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.

Nobody cared who I was until I put on the mass

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

The Notorious Free Bulking Up Workout Plan

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


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



Rest Time Between Sets

Rest time between sets for getting the most out of the free bulking-up workout routine.

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

How to execute the mass gaining 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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