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
1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
1 x 12 reps warm up
3 x 8 reps
1 x 10 reps
2 x 8 reps
4 x failure
2 x 8 reps
1 x 6 reps

Tuesday – Rest

Day 3 Wednesday - Workout B

Muscle Group
Exercise
Sets / Reps
Full Body
1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
2 x 10 reps warm up
1 x 8 reps
1 x 12 reps
2 x 10 reps
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
1 x 10 reps
2 x 8 reps

Thursday – Rest

Day 5 Friday - Workout C

Muscle Group
Exercise
Sets / Reps
Full Body
1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
2 x 10 reps warm up
1 x 8 reps
1 x 12 reps
2 x 10 reps
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
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
1 x 15 reps warm up
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
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
1 x 12 reps warm up
2 x 8 reps
1 x 6 reps
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

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.