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	Video	Legs
Leg Presses	8	4	Video	Legs
Seated Calf Raise	15	3	Video	Calf
Leg Curls	15	3	Video	Legs
Leg Extension	15	3	Video	Quads/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 anabolism. Catabolism 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

Add an extra 200 - 500 calories to your meals per day. That will help you gain 1/2 kg in weight each week.
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.