BULK-UP PLAN

Bulk-Up Regime for Males Generated.

LET THE GAINS BEGIN

Introduction
Your Workout Plan
Diet & Supplements

Introduction

Welcome hard gainers to the Bulk Up Plan. This workout, diet and supplement plan is created specifically for males seeking to gain weight and muscle mass. This is a simple guideline which outlines what exercises to do, what to eat and supplementation to take in order to put on serious muscle definition and weight. 

3 Month Plan

All plans generated by Workout Planner are intended to be followed for 3 Months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.

Your Workout Plan

In order to properly bulk up, one can't simply just eat their way there unless you simply wish to gain fat. Most individuals who are on the thinner side prefer to bulk up with more muscle than fat, so if you're here to do that, you are in the right place. 

If you are a beginner bodybuilder, don't get too discouraged if you can't complete the exercises at first. Your body will adapt over the next coming weeks to allow you to lift more and heavier.

Preface

If you're new to bodybuilding, don't get too discouraged if you can't complete all the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster from training.

Rest Period

Rest for 60 - 90 seconds in between sets. This gives your body a "pump" and builds muscle fast. You can rest for 90 seconds after each exercise.

Note

To learn about reps, sets and weight progression please refer to this page.

Monday - Legs

Exercises RepsSetsExercise DemoTarget Body Part
Barbell Squat 84VideoLegs
Leg Presses84VideoLegs
Seated Calf Raise153VideoCalf
Leg Curls 153VideoLegs 
Leg Extension  153VideoQuads/Hams

Tuesday - Back/Shoulders

Exercises

Reps

Sets

Exercise Demo

Target Body Part

Dumbbell Presses 

8

3

Video

Shoulders

Dead-lift 

10

3

Video

Back/Multiple 

Seated Cable Rows 

8

4

Video

Shoulders/Back

Front Pull-downs 

8

3

Video

Shoulders/Back

Shoulder Shrugs 

25

3

Video

Shoulders

Wednesday - Rest Day

Thursday - Chest & Abs

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Flat Fly Press 

10

3

Video

Chest

Incline Bench Press

10

4

Video

Chest

Decline Dumbbell Press

10

3

Video

Chest

Seated Leg Pull-Ins 

12

3

Video

Abs

Incline Dumbbell Press 

10

3

Video

Chest 

Friday - Arms

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Barbell Curls 

7

4

Video

Arms

Cable Triceps Extensions

8

4

Video

Triceps

Incline Dumbbell Curls

12

3

Video

Biceps

Rope Press downs

 10

3

Video

Forearms 

Concentration Curls

 8

3

Video

Biceps

Your Diet & Supplements

We've taken the hassle out of making your first weeks meal plan. For the next week, just replace the meals below with something else you like that roughly matches the carb, protein, fat and calorie content below (Hint: Use My Fitness Pal to find meals of similar nutritional value).

Try to eat every two hours as this will keep your bodies metabolism anabolic. We can think of metabolism in two ways: catabolism and anabolismCatabolism is essentially when your body is starved of nutrients and eats itself, while anabolism is when your body is sufficiently nourished and builds itself.

You want your body to stay in an anabolic state otherwise it will basically self destruct, so keep eating roughly every 2 hours. Also remember to keep drinking lots of water throughout the day. Aim for 8 cups a day to add water weight to your physique and keep hydrated.

Tips
  1. Add an extra 200 - 500 calories to your meals per day. That will help you gain 1/2 kg in weight each week.
  2. Visit the forum for Questions & Answers

Supplements

Take Bulk Extreme from Musashi to gain weight fast. Bulk Extreme is best for individuals with fast metabolisms and slim frames who are looking to gain size and muscle mass. With a unique combination of essential proteins, calories, vitamins and minerals, Bulk Extreme will put on the weight you need without spending too much on other unnecessary supplements.


Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.

Monday

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: 1/2 Cup Oats, 1 Banana, 1 Cup Full Cream Milk 242327325
Morning Tea: 2 pc2 Wholegrain Toast, 50 gm turkey breast, 1/2 roma tomato, 1 slice cheese831.20.4110
Lunch: 2 Ham Sandwiches & 2 Apples15312120
Afternoon Tea: 1 250gm Tinned Tuna, 1 Serving Macaroni & Cheese1202825460
Dinner: Spaghetti Bolognese, 3 pcs Garlic Bread & 1 serving of Ice Cream90 3014470
 
Supplements: Take Bulk Extreme with breakfast, lunch and dinner according to the packaging.
 

Tuesday 

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: 1 Egg, 2 Sausages, 2 Bacon Rashers, 3 Mushrooms & 1 Tomato242327325
Morning Tea: 1 serving Yoghurt, 1 Apple, 1 Kiwi Fruit and 2 Strawberries931.51.1117
Lunch: 2 Turkey Sandwiches with 1 Tomato, 1 Slice of Cheese and Mayonaise651514100
Afternoon Tea: Chicken & Salad Wrap1253218380
Dinner: Lasagna, 3 pcs Garlic Bread and Garden Salad. Have 1 Serving Ice Cream for dessert.105 2820455

Supplements: Take Bulk Extreme with breakfast, lunch and dinner according to the packaging.

Wednesday

Wednesday is a relaxed day but we recommend eating as much as you can from the get go. Start off with as many Weet Bix you can fit in with fruits and full cream milk mixed in. Follow that up with 2 pieces of toast with peanut butter for morning tea. Try to fit in some protein bars as well and have some fruit. For lunch, have 2 meat pies or sausage rolls then drink some ice coffee or milk afterwards.  For the arvo and dinner, just have whatever you want that you think will put you on some weight. Use My Fitness Pal if your a little stuck.

Thursday

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: Fruit & Yoghurt Muesli, Vegemite Sandwich, Orange Juice242327325
Morning Tea: 4 Wheat Biscuits, Honey and Milk151.732120
Lunch: Noodles Chicken Teriyaki 721019111
Afternoon Tea: Chicken Burrito with Avocado1352922391
Dinner: Pork with Roast Vegetables111 3224423

Supplements: Take Bulk Extreme with breakfast, lunch and dinner according to the packaging.

Friday

MealCarbs(g)Protein(g)Fat(g)Calories
Breakfast: Smoothie with 1 Banana, 1 cup oats (pre-cooked night before), 1 tbsp flaxseed oil with 2 tbsp honey. 242327325
Morning Tea: 2 Protein Bars192.231124
Lunch: 200 gm Steak Sandwich with 1 slice Cheese, 1 Tomato and Sprinkle of Onion802821145
Afternoon Tea: 2 Hardboiled Eggs, 1 Fruit & Nut Bar or Protein Bar1452134401
Dinner: Lasagna & Potato Salad123 3428475

Supplements: Take Bulk Extreme with breakfast, lunch and dinner according to the packaging.

Sat & Sun

Think of these two days as cheat days. But make sure to have meals that have the same nutritional value as above. Keep away from fatty foods too if you don't want to gain dirty bulk.

YOUR WORKOUT PLAN IS READY!
Congratulations! Your workout plan is ready. Click outside of this box to close the window. Remember to consult with a doctor before beginning new diets or exercises.