BULK-UP PLAN

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 for males seeking to gain serious 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 more weight and muscle.

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 want more fat than muscle. Most individuals who are on the thinner side prefer to bulk up with muscle and a little bit of fat, so if you're here to do that, you are in the right place. 

Recommendations

I'f you want to bulk up fast, we recommend Dymatize Super Mass Gainer – 12 Lbs., Strawberry. This coupled with proper a healthy diet and regular exercise and you will see incremental progress. This will take time but the work will pay off.

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 
Reps
Sets
Exercise Demo
Target Body Part
Barbell Squat 
8
4
Legs
8
4
Legs
15
3
Calf
Leg Curls
 15
3
Legs 
 15
3
Quads/Hams

Tuesday - Back/Shoulders

Exercises

Reps

Sets

Exercise Demo

Target Body Part

Dumbbell Presses 

8

3

Shoulders

Dead-lift 

10

3

Back/Multiple 

Seated Cable Rows 

8

4

Shoulders/Back

Front Pull-downs 

8

3

Shoulders/Back

Shoulder Shrugs 

25

3

Shoulders

Wednesday - Rest Day

Thursday - Chest & Abs

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Flat Fly Press 

10

3

Chest

Incline Bench Press

10

4

Chest

Decline Dumbbell Press

10

3

Chest

Seated Leg Pull-Ins 

12

3

Abs

Incline Dumbbell Press 

10

3

Chest 

Friday - Arms

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Barbell Curls 

7

4

Arms

Cable Triceps Extensions

8

4

Triceps

Incline Dumbbell Curls

12

3

Biceps

Rope Press downs

 10

3

Forearms 

Concentration Curls

 8

3

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

If you want to bulk up fast we recommend Dymatize Super Mass Gainer.


Your Meal Plan

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

Monday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 1/2 Cup Oats, 1 Banana, 1 Cup Full Cream Milk 
24
23
27
325
Morning Tea: 2 pc2 Wholegrain Toast, 50 gm turkey breast, 1/2 roma tomato, 1 slice cheese
83
1.2
0.4
110
Lunch: 2 Ham Sandwiches & 2 Apples
15
3
12
120
Afternoon Tea: 1 250gm Tinned Tuna, 1 Serving Macaroni & Cheese
120
28
25
460
Dinner: Spaghetti Bolognese, 3 pcs Garlic Bread & 1 serving of Ice Cream
90
 30
14
470
 
Supplements: Take Dymatize Super Mass Gainer according to the packaging.
 

Tuesday 

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 1 Egg, 2 Sausages, 2 Bacon Rashers, 3 Mushrooms & 1 Tomato
24
23
27
325
Morning Tea: 1 serving Yoghurt, 1 Apple, 1 Kiwi Fruit and 2 Strawberries
93
1.5
1.1
117
Lunch: 2 Turkey Sandwiches with 1 Tomato, 1 Slice of Cheese and Mayonaise
65
15
14
100
Afternoon Tea: Chicken & Salad Wrap
125
32
18
380
Dinner: Lasagna, 3 pcs Garlic Bread and Garden Salad. Have 1 Serving Ice Cream for dessert.
105
 28
20
455
 
Supplements: Take Dymatize Super Mass Gainer 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

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: Fruit & Yoghurt Muesli, Vegemite Sandwich, Orange Juice
24
23
27
325
Morning Tea: 4 Wheat Biscuits, Honey and Milk
15
1.7
32
120
Lunch: Noodles Chicken Teriyaki 
72
10
19
111
Afternoon Tea: Chicken Burrito with Avocado
135
29
22
391
Dinner: Pork with Roast Vegetables
111
 32
24
423
 
Supplements: Take Dymatize Super Mass Gainer according to the packaging.
 

Friday

Meal
Carbs(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. 
24
23
27
325
Morning Tea: 2 Protein Bars
19
2.2
31
124
Lunch: 200 gm Steak Sandwich with 1 slice Cheese, 1 Tomato and Sprinkle of Onion
80
28
21
145
Afternoon Tea: 2 Hardboiled Eggs, 1 Fruit & Nut Bar or Protein Bar
145
21
34
401
Dinner: Lasagna & Potato Salad
123
 34
28
475
 
Supplements: Take Dymatize Super Mass Gainer 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.