4 Day Workout Plan for Bulking

This is for a bulking program. This program is meant to add some real size to your frame.

Routine Type 3 Day a week Full-Body
Duration 8 Weeks
Level Intermediate - Advanced
Purpose Building muscle mass
Target Those who are interested in a variety of exercises

Workout Schedule:

Monday
 Workout A
Tuesday
Rest
Wednesday
 Workout B
Thursday Rest
Friday Workout C
Saturday Rest
Sunday Rest
Monday Workout D
Tuesday Rest
Wednesday Repeat Cycle - Workout A

The Workout

Day 1 Monday - Workout A
Muscle Group Exercise Sets / Reps
Full Body Bench Press 1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Shoulder Press 1 x 12 reps warm up
3 x 8 reps
Close Grip Bench Press 1 x 10 reps
2 x 8 reps
Chin Ups 4 x failure
Bent Over Row 2 x 8 reps
1 x 6 reps

Tuesday - Rest

Day 3 Wednesday - Workout B
Muscle Group Exercise Sets / Reps
Full Body Squat 1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Stiff Leg Deadlift 2 x 10 reps warm up
1 x 8 reps
Calf Raises 1 x 12 reps
2 x 10 reps
Barbell Curls 1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Dumbbell Wrist Curls 1 x 10 reps
2 x 8 reps

Thursday - Rest

Day 5 Friday - Workout C
Muscle Group Exercise Sets / Reps
Full Body Incline Dumbbell Press 1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Dumbbell Shoulder Press 2 x 10 reps warm up
1 x 8 reps
Skull Crushers 1 x 12 reps
2 x 10 reps
Undergrip Close Grip Pull Downs 1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Seated Rows 1 x 10 reps
2 x 8 reps
Notes- On the next week, start with legs on Monday

Saturday - Rest

Sunday - Rest

Day 1 Monday - Workout D
Muscle Group Exercise Sets / Reps
Full Body Leg Press 1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Lying Leg Curls 1 x 10 reps warm up
2 x 8 reps
Dumbbell Calf Raises (use stairs or spotters stand and stand on one leg) 1 x 10 reps
2 x 8 reps
Preacher Curls 1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
Dumbbell Wrist Curls 1 x 12 reps
2 x 10 reps
Notes- For the next workout on Wednesday, repeat the cycle and start with workout A

With this workout, you work each muscle group 2 times in a week. This workout has been awesome for me. I've made fantastic gains. Remember to lift heavy, eat smart and get plenty of sleep.

Do this for 8 weeks than take a week off, make sure your workouts are under a hour. add weight in 5 lbs increments for each set, your last rep of each set should be very hard to do, if not add ore weight until you reach failure on the last rep of each set.

Try different exercises but work each muscle twice a week for 8 weeks.

- Workout submitted by Christopher

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