workout plan for bulk up

Bulk Up Workout Plan to Gain Lean Muscle Mass

Here you find several simple and effective exercise from starting of the week. Such workout plan for bulk up will definitely help you to gain quality of lean muscle mass.

If you are a beginner you can start up with these exercises.

This workout plan for bulk is equally effective for men and women of the age groups with effect from 15 to 60. Here we mainly focus on the specific muscle groups by forcing full intensity. Which help you to break the muscle plateau.

We exercise for 5 days a week and reserve 2 days (rest) for muscle recovery. We categorized the exercise pattern in two parts –

  • Systematic – Also known as regular set. Here we prefer average weight with maximum repetitions. Here we take 60 Seconds rest between each sets. 
  • Superset – In this process we put maximum load on specific muscle group with minimum repetitions. Here we take 2 minutes rest between each sets. 
S NoDaysTargeted Muscle Groups
 1.MondayLegs
 2.TuesdayChest and Biceps
 3.WednesdayShoulders and Traps
 4.ThursdayRecovery day (Rest)
 5.FridayCardio & Abs
 6.SaturdayBack & Triceps
 7.SundayRecovery day (Rest)
Monday
Legs
S NoPatternsExerciseSetsRep RangeRest Period
1.Warm UpNormal Jump215-2030 Sec Rest between each set
2.SystematicFreehand Squat (Body Weight)310-1560 Sec Rest between each set

3.

Superset

Squat (With weight)37-860 Sec Rest between each set
Dead lift (Barbell)38-102 Minute Rest between each set
Stiff Leg Deadlift38-10
4.SystematicFront Squat (Barbell)37-860 Sec Rest between each set
5.

Superset

Db Lunges310-122 Minute Rest between each set
Seated Calf Raise310-12
Footnote- Leg workout boost your performance throughout the week. It overall transform your body and boost testosterone hormone. Start your week with leg workout is a good choice.
Tuesday
Chest & Biceps
S NoPatternsExerciseSetsRep RangeRest Period
1.Warm UpNormal Push Ups212-1530 Sec Rest between each set
2.SystematicIncline Push Ups210-1260 Sec Rest between each set
3.SupersetParallel Bench Press38-102 Minute Rest between each set
Incline Bench Press38-10
Decline Bench Press38-10
4.SystematicDumbbell flying410-1260 Sec Rest between each set
Parallel bar dips410-12
5.SupersetDumbbell press38-102 Minute Rest between each set
Machine Curl38-10
6.SystematicClose grip curl with easy bar410-1260 Sec Rest between each set
7.Superset  Dumbbell curl
(Single hand)
38-102 Minute Rest between each set
Wide grip easy bar curl38-10

Footnote- Always choose a weight depend upon your capabilities. Put 100% effort during each set with focus on the particular muscle groups.

Wednesday
Shoulders & Traps
S NoPatternsExerciseSetsRep RangeRest Period
1.Warm UpSide jump212-1430 Sec Rest between each set
Standing shoulder press212-14
2.SystematicIncline push ups310-1260 Sec Rest between each set
3.SupersetSeated Front press38-102 Minute Rest between each set
Seated Back Press38-10
Seated Dumbbell Press38-10
4.SystematicSide Raise with Dumbbell38-1060 Sec Rest between each set
Front Raise with Dumbbell38-10
5.SupersetBarbell Shrugs38-102 Minute Rest between each set
Barbell upright row38-10
6.Stretching360 Shoulder rotation or Arm Paddle2          20-2530 Sec Rest between each set
Footnote- Stretch the each muscle groups before and after workout to prevent any type of muscle injury.  
Friday
Cardio and abs
S NoPatternsExerciseSetsRep RangeRest Period
1.Warm upLight jogging500 Mtr
2.SystematicSkipping415-2060 Sec Rest between each set
3.Superset  Sprint2100 Mtr2 Minute Rest between each set
Sit ups (with weight)315-20
4.SystematicHanging Leg raise410-1260 Sec Rest between each set
5.SupersetPlank480-100 Sec2 Minute Rest between each set

Footnote.

Cardio is an effective exercise for fat loss and beneficial for overall health. It strengthen your heart muscle, core and help you to boost stamina.

Saturday
Back and Triceps
S NoPatternsExerciseSetsRep RangeRest Period
1.Warm upPull Ups210-1230 Sec Rest between each set
2.Superset  Lat pull down (front)38-102 Minute Rest between each set
Lat pull down (back)38-10
Single hand dumbbell rows38-10
Barbell rows38-10
3.SystematicRope pull down (Lat)210-1260 Sec Rest between each set
4.Superset  Lying triceps extension38-102 Minute Rest between each set
Rope overhead extension38-10
Dumbbell Close grip triceps press down38-10
Barbell Overhead extension38-10

Footnote.

Start your workout with minimum load and finish with maximum. In such process you can put maximum load on a specific muscle group.

During the rest period on Thursday and Sunday you must take proper rest with nutrition. You may take a massage on those days which help you to recover.

This workout plan for bulk will transform you from top to bottom if you follow such exercise with discipline. Along with the exercise you must focus on your diet chart. Be patience and consistent hard work will transform you.

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