This 12-week intense bulking workout and diet program builds some serious muscle.
Follow this bulking up workout and diet plan, it will get you to the goal.
Intense Bulking Workout Plan
The bulking workout plan is intense, and you better be prepared for it. It means you approach every workout with a resolute killer instinct. If you do, you’ll be on your way to success and laughing at all the little cuckoos in the gym as they go through another set of unintentional sleeping leg extensions while you’re stronger than they imagined.
Bulking Workout Schedule
Days | Workouts |
---|---|
Day-1 | Chest + Biceps |
Day-2 | Legs + Calf |
Day-3 | Shoulders + Traps |
Day-4 | Arms |
Day-5 | Abs + Cardio |
Day-6 | Back + Triceps |
Day-7 | Off day (Get the Massage) |
Day-1: Chest + Biceps Workout
Exercises | Sets x Reps |
---|---|
CHEST WORKOUT | |
1. Warm-up: Push Ups | 2 x (max) |
2. Superset: (A) Incline press (B) Push up on dumbbells | 3 sets x (6-8) reps 3 sets x (10-12) reps |
3. Superset: (A) Bench press (B) Incline push ups | 3 sets x (6-8) reps 3 sets x (10-12) reps |
4. Superset: (A) Dumbbell fly (B) Dips | 3 sets x (10-12) reps 3 sets x (10-12) reps |
BICEPS WORKOUT | |
5. Superset: (A) EZ-bar curl (B) Reverse machine bar curl | 3 sets x (6-8) reps 3 sets x (10-12) reps |
6. Superset: (A) Dumbbell hammer curl (B) Rope curl (chest facing down) | 3 sets x (6-8) reps 3 sets x (10-12) reps |
Day-2: Legs + Calf Workout
Exercises | Sets x Reps |
---|---|
1. Warm-up: Body weight squat | 2 x (20-30) reps |
2. Back squat | 3 sets x (6-8) reps |
3. Superset: (A) Barbell deadlift (B) Dumbbell stiff leg deadlift | 3 sets x (6-8) reps 3 sets x (10-12) reps |
4. Barbell front squat | 3 sets x (6-8) reps |
5. Superset: (A) Dumbbell lunges (B) Seated calf raise | 3 sets x (6-8) reps 3 sets x (10-12) reps |
Day-3: Shoulders + Traps Workout
Exercises | Sets x Reps |
---|---|
1. Warm-up: Standing shoulder press | 2 x (15-20) |
2. Superset: (A) Seated barbell press (B) Single hand dumbbell press | 3 sets x (6-8) reps 3 sets x (10-12) reps |
3. Superset: Dumbbell side raise + Dumbbell front raise (Note: 1 rep side + 1 rep front together = 8 + 8 reps) | 3 sets x 16 reps (8 + 8) reps = 16 reps |
4. Cable rear delt fly | 3 sets x (10-12) reps |
5. Superset: (A) Barbell shrugs (B) Rope shrugs | 3 sets x (6-8) reps 3 sets x (10-12) reps |
6. Arm paddle | (1-2) sets x 40 reps |
Day-4: Arms Workout
Exercises | Sets x Reps |
---|---|
1. Warm-up: Dumbbell curl + Dumbbell kickback | 1 x (20-30) reps |
2. Superset: (A) Close grip EZ bar curl (B) Dumbbell skull crusher | 3 sets x (10-12) reps 3 sets x (10-12) reps |
3. Superset: (A) Spider inward curl (B) Dumbbell skull crusher | 3 sets x (10-12) reps 3 sets x (10-12) reps |
4. Superset: (A) Laying cable curl (B) Dumbbell extension | 3 sets x (10-12) reps 3 sets x (10-12) reps |
5. Superset: (A) Barbell standing behind the back forearm curl | 3 sets x (12-15) reps |
Day-5: Abs + Cardio Workout
Exercises | Sets x Reps |
---|---|
1. Stability ball crunch | 3 sets x (15-20) reps |
2. Hanging leg raise | 3 sets x (15-20) reps |
3. Plank side to side | 3 sets x (15-20) reps |
4. Ab roller | 3 sets x (15-20) reps |
Day-6: Back + Triceps Workout
Exercises | Sets x Reps |
---|---|
BACK WORKOUT | |
1. Warm-up: Pull ups | 1-2 x (max) reps |
2. Superset: (A) Wide grip lat pull down (B) Cable single hand rows | 3 sets x (6-8) reps 3 sets x (10-12) reps |
3. Superset: (A) Barbell rows (B) Single hand dumbbell rows | 3 sets x (6-8) reps 3 sets x (10-12) reps |
4. Lat rope pull down | 3 sets x (10-12) reps |
TRICEPS WORKOUT | |
5. Superset: (A) Skull crusher (B) Rope overhead extension | 3 sets x (6-8) reps 3 sets x (10-12) reps |
6. Superset: (A) Close grip triceps pressdown (B) Cable kickback | 3 sets x (6-8) reps 3 sets x (10-12) reps |
7. Bench dips | 3 sets x (12-15) reps |
Keynote: Rest 2-3 minutes after each superset.
Day-7: Get the Massage
A once-a-week massage after this intense bulking training is a great way to relax and speed up the healing process of sore muscles.
Make sure to drink plenty of water in the hours after the massage to help flush out the toxins that are released from the body during the treatment. If you can’t afford a massage, you can always massage yourself with a lacrosse ball and/or foam roller.
Most people these days are familiar with the proper use of a foam roller, but may not be proficient in self-massage with a lacrosse ball. It works the same way, as you land on the floor and lie on the ball and spin in different directions, working out knots in the muscles.
For shoulder pain, try placing the ball behind or to the side of the shoulder blade. Find a tender area and just lie there or walk around a bit.
A great way to loosen up the hips is to sit with a glute on the ball, while crossing one leg over the opposite knee and rotating as far as you need to find tender areas.
However, be prepared for some serious pain. Trust me, though; The results will be worth it.
Intense Bulking Diet Program
Before starting this intense bulking diet program, the first step is to calculate your daily calorie intake. Each one’s height, weight, age is different, so they need different calories.
Follow the 3 steps below to figure out the calorie intake to gain muscle mass:
- Calculate BMR:
- Use BMR mobile app or Online BMR calculator to calculate the BMR.
- Enter the height/weight/age, including moderately active (5 days a week)
- Let’s say your BMR came in at 1700.
- Calculate maintenance calories (Formula = BMR x 1.5):
- 1700 x 1.5 = 2550 calories
- So the maintenance calorie is 2550
- Add extra calories to bulking up or gaining:
- To gain 0.5 lbs per week, add 250 calories in your maintenance calorie. So to gain 0.5lbs, your calories’ intake will be 2550 + 250 = 2800.
- To gain 1lbs per week, add 500 calories in your maintenance calorie. So your calorie intake will be 2550 + 500 = 3050.
- Add 1000 calories if you want to gain 2lbs per week, then 2550 + 500 = 3550 will be your calorie intake.
Non-Veg Bulking Diet Plan
Macro-breakdown: Total Calories = 3497; carbs = 481g, protein = 220g, fat = 90g.
1. Breakfast: Bulk Up Protein Shake
Ingredients | Quantities |
---|---|
Whey protein | 2 scoop |
Banana | 2 |
Oats powder | 1/2 cup |
Milk | 240 ml |
Peanut butter | 1.5 spoon |
Water | 150 ml |
Cinnamon | 1 pinch |
Calories = 681 | Carbs = 92g Protein = 40g Fat = 17g |
2. Morning Snack: Omelet and Bread Toast
Ingredients | Quantities |
---|---|
Eggs | 2 whole + 2 whites |
Multigrain bread | 3-4 slices |
Jam | 2 spoon |
Banana (optional) | 1-2 |
Calories = 550 | Carbs = 78g Protein = 28g Fat = 14g |
3. Lunch: Rice, Peas and Eggs
Ingredients | Quantities |
---|---|
Eggs | 4 whites |
Rice | 1 cup |
Kidney beans | 1/2 cup |
Peas | 1/2 cup |
Coconut oil or Ghee | 1 spoon |
Calories = 471 | Carbs = 60g Protein = 24g Fat = 15g |
4. Evening Snack: Banana Milk Shake
Ingredients | Quantities |
---|---|
Whey protein | 1 scoop |
Banana | 2 |
Oats powder | 1/2 cup |
Peanut butter | 1.5 spoon |
Milk | 240 ml |
Water | 150 ml |
Cinnamon | 1 pinch |
Calories = 681 | Carbs = 92g Protein = 40g Fat = 17g |
5. Pre/During/Post Workout
Macro-breakdown: Calories = 400; carbs = 50g, protein = 50g, fat = 0g.
Pre-Workout
Ingredients | Quantities |
---|---|
Any pre-workout supplement | 1 scoop |
Creatine | 3-5g |
Water | 200-240 ml |
During-Workout
Ingredients | Quantities |
---|---|
BCAA | 5-10g |
Water | 300-500 ml |
Post-Workout Drink
Ingredients | Quantities |
---|---|
Whey protein | 1-2 scoop |
Glutamine | 3-5g |
Creatine | 3-5g |
Water | 200-350 ml |
Juice: 45 minutes After Post-Workout Drink
Ingredients | Quantities |
---|---|
Orange and Apple | 350 ml |
6. Dinner: Chicken Potato Beans
Ingredients | Quantities |
---|---|
White channe | 1/2 cup |
Potato | 220g |
Tomato | 1 whole |
Grilled chicken | 80g |
Sause | 1 spoon |
Calories = 378 | Carbs = 70g Protein = 20g Fat = 15g |
7. Before Bed Meal: Milk Protein
Ingredients | Quantities |
---|---|
Casein protein or Whey protein | 1/2 scoop |
Milk | 100 ml |
Peanut butter | 1 spoon |
Brown rice bread or Rice cake | 2 |
Calories = 336 | Carbs = 39g Protein = 18g Fat = 12g |
Veg Bulking Diet Plan
Macro-breakdown: Total Calories = 3401; carbs = 434g, protein = 239g, fat = 82g.
1. Breakfast: Mass Gain Oats
Ingredients | Quantities |
---|---|
Whey protein | 2/3 scoop |
Oats | 2/3 cup |
Granola or Cereals | 1/4 cup |
Banana | 1/2 |
Apple | 1/2 |
Brans | 1 spoon |
Walnuts | 1/8 cup |
Almonds | 1/8 cup |
Cranberries | 1/8 cup |
Raisin | 1/8 cup |
Cinnamon | 2 pinch |
Calories = 595 | Carbs = 80g Protein = 35g Fat = 15g |
2. Morning Snack: Mass Gain Banana Protein
Ingredients | Quantities |
---|---|
Whey protein | 1 scoop |
Whole wheat bread | 1 slice |
Banana | 1 |
Peanut butter | 1 spoon |
Calories = 386 | Carbs = 45g Protein = 33g Fat = 11g |
3. Lunch: Mass Gain Potato Bowl
Ingredients | Quantities |
---|---|
Paneer | 50g |
Kidney Beans | 1/2 cup |
Sweet potato | 140g |
Soy chunks | 25g |
Spinach | 1/2 cup (chopped) |
Green papper | 1/2 |
Green onion | 1/4 cup (chopped) |
Tomato | 2 spoon (chopped) |
Pine apple or Mango | 1/3 cup (chopped) |
Yogurt sauce topping | – |
Calories = 490 | Carbs = 68g Protein = 33g Fat = 10g |
4. Evening Snack: Mass Gain Protein Shake
Ingredients | Quantities |
---|---|
Whey protein | 1 scoop |
Milk | 240 ml |
Oats powder | 1/2 cup |
Banana | 2 |
Peanut butter | 1.5 spoon |
Water | 150 ml |
Cinnamon | 1 pinch |
Calories = 681 | Carbs = 92g Protein = 40g Fat = 17g |
5. Pre/During/Post Workout
Macro-breakdown: Total Calories = 400; carbs = 50g, protein = 50g, fat = 0g.
Pre Workout
Ingredients | Quantities |
---|---|
Any pre-workout supplement | 1 scoop |
Creatine | 3-5g |
Water | 200-240 ml |
During Workout
Ingredients | Quantities |
---|---|
BCAA | 5-10g |
Water | 300-500 ml |
Post Workout
Ingredients | Quantities |
---|---|
Whey protein | 1-2 scoop |
Glutamine | 3-5g |
Creatine | 3-5g |
Water | 200-350 ml |
Juice: 45 minutes After Post-Workout Drink
Ingredients | Quantities |
---|---|
Orange and Apple | 350 ml |
6. Dinner: Tofu Broccoli Beans Salad
Ingredients | Quantities |
---|---|
Tofu (grilled, roasted or pan cooked) | 200g |
Pine apple ring | 1 |
Broccoli cabbage salad: Broccoli (crushed) Cabbage (crushed) Ranch | 1/2 cup 1/2 cup 1 spoon |
Beans salad: Kidney beans Chickpeas Tomato Onion Lemon Carrots Red chutney or Ketchup Cilantro Papper/Salt | 1/4 cup 1/4 cup 2 spoon 2 spoon 1/2 2 spoon – – – |
Calories = 513 | Carbs = 60g Protein = 30g Fat = 17g |
7. Before Bed Meal: Milk Protein Rice Cake
Ingredients | Quantities |
---|---|
Casein or whey protein | 1/2 scoop |
Brown bread or Rice cake | 1 |
Milk | 1/2 cup |
Peanut butter | 1/2 spoon |
Calories = 336 | Carbs = 39g Protein = 18g Fat = 12g |