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introduction

bulking plan

Welcome to the Bulking Plan and congratulations on starting your journey towards your fitness goals. With the following training guides, we will give you everything you need to 'Be The Best You'.

First things first

Firstly your session will be based around a Push, Pull and legs routine this will mean that your main muscle groups will be frequently trained with enough time to recover. It will run in a set pattern of 3 day on, one day off and spilt into 6 sessions - A sessions first, rest day, then B session, then rest.

jump to workouts
Session
Exercises
1
Push A
2
Pull A
3
Legs A
Rest
N/A
4
Push B
5
Pull B
6
Legs B
Rest
N/A

The overall plan will last 12 weeks but be broken down into 3 sections lasting 4 weeks. At the start of every 4 weeks the first session will be a separate session to evaluate how you are getting on this will help you understand the weight that you should aim to be lifting.

What is the review session?

Training can be affected by many different outside factors, e.g. the amount of food you have eaten, the amount of sleep you have had, stress/energy levels. Many things can affect your session and some times you may not be able to hit the numbers we have calculated for yourself.

After every session its vital to evaluate your session,do this by rating it out of 10 based on how fatigued you feel and the effort you put in if you are consistency working at 8/10 or higher you will be putting in the correct intensity and effort.

What should I eat to train well?

bulking session plans

With all compound lifts we will be working at 80% of your “one rep max (RM)” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
Flat Bench Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Low Cable Flys
Incline Bench Press
80% of 1 RM
80% of 1 RM
80% of 1 RM
Pec Decline
Overhead Dumbbell Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Dumbbell Front Raise
Dumbbell Side Raise
Tricep Dips
12/16 reps
12/16 reps
12/16 reps
12/16 reps
Rope Pull Downs
12/16 reps
12/16 reps
12/16 reps
12/16 reps

Push A session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
Flat Bench Press
Start with bar
Add weight slow
tempo of reps
Dumbbell Press
Low Cable Flys
Lower the weight
Add weight slow
tempo of reps
Incline Dumbbell Flys
Incline Bench Press
Start with bar
Add weight slow
tempo of reps
Incline Dumbbell Press
Pec Decline
Lower the weight
Add weight slow
tempo of reps
Cable Flys
Overhead Dumbbell Press
Lower the weight
Add weight slow
tempo of reps
Barbell Press
Dumbbell Front Raise
Lower the weight
Add weight slow
tempo of reps
Exercise
Dumbbell Side Raise
Lower the weight
Add weight slow
tempo of reps
Cable Side Raise

With all compound lifts we will be working at 80% of your “one rep max” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
Dead Lifts
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Lat Pull Downs
T-Bar Row
80% of 1 RM
80% of 1 RM
80% of 1 RM
Rope Pull Downs
Barbell Row
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Barbell Shrugs
Dumbbell Row
Hammer Curls
12/16 reps
12/16 reps
12/16 reps
12/16 reps
EZ Bar Curls
12/16 reps
12/16 reps
12/16 reps
12/16 reps

Pull A session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
Dead Lifts
Start with bar
Add weight slow
tempo of reps
Lat Pull Downs
Lower the weight
Add weight slow
tempo of reps
Pull Ups
T-Bar Row
Start with bar
Add weight slow
tempo of reps
Cable Row
Rope Pull Downs
Lower the weight
Add weight slow
tempo of reps
Lying Cable Pull Over
Barbell Row
Lower the weight
Add weight slow
tempo of reps
Machine Row
Barbell Shrugs
Lower the weight
Add weight slow
tempo of reps
Dumbbell Shrugs
Dumbbell Row
Lower the weight
Add weight slow
tempo of reps
Single Hand Cable Row

With all compound lifts we will be working at 80% of your “one rep max” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
Back Squats
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Leg Extensions
Leg Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Walking Lunges
Close Stance Leg Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
RDL's
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Leg Curls
Calf Press
12/16 reps
12/16 reps
12/16 reps
12/16 reps
Smith Machine Calf Press
12/16 reps
12/16 reps
12/16 reps
12/16 reps

legs a session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
Back Squats
Start with bar
Add weight slow
tempo of reps
Goblet Squats, Front Squats
Leg Extensions
Lower the weight
Add weight slow
tempo of reps
Split Squats
Leg Press
Start with bar
Add weight slow
tempo of reps
Walking Lunges
Lower the weight
Add weight slow
tempo of reps
Static Lunge
Close Stance Leg Press
Lower the weight
Add weight slow
tempo of reps
RDL's
Lower the weight
Add weight slow
tempo of reps
Dumbbell RDLs
Leg Curls
Lower the weight
Add weight slow
tempo of reps

With all compound lifts we will be working at 80% of your “one rep max” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
Military Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Arnold Press
80% of 1 RM
80% of 1 RM
80% of 1 RM
Side Raises
Front Raises
Rear Dumbbell Flys
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Flat Dumbbell Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Dumbbell Incline Press
Tricep Dips
12/16 reps
12/16 reps
12/16 reps
12/16 reps
Rose Pull Downs
12/16 reps
12/16 reps
12/16 reps
12/16 reps

Push b session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
Military Press
Start with bar
Add weight slow
tempo of reps
Dumbbell Press
Arnold Press
Lower the weight
Add weight slow
tempo of reps
Side Raises
Start with bar
Add weight slow
tempo of reps
Cable Side Raises
Front Raises
Lower the weight
Add weight slow
tempo of reps
Cable Front Raises
Rear Dumbbell Flys
Lower the weight
Add weight slow
tempo of reps
Rear Pec Dec Flys
Flat Dumbbell Press
Lower the weight
Add weight slow
tempo of reps
Flat Bench Press
Dumbbell Incline Press
Lower the weight
Add weight slow
tempo of reps
Incline Bench Press

With all compound lifts we will be working at 80% of your “one rep max” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
Dead Lifts
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Lat Pull Downs
T-Bar Row
80% of 1 RM
80% of 1 RM
80% of 1 RM
Rope Pull Downs
Barbell Row
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Barbell Shrugs
Dumbbell Row
Hammer Curls
12/16 reps
12/16 reps
12/16 reps
12/16 reps
EZ Bar Curls
12/16 reps
12/16 reps
12/16 reps
12/16 reps

Pull b session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
Dead Lifts
Start with bar
Add weight slow
tempo of reps
Lat Pull Downs
Lower the weight
Add weight slow
tempo of reps
Pull Ups
T-Bar Row
Start with bar
Add weight slow
tempo of reps
Cable Row
Rope Pull Downs
Lower the weight
Add weight slow
tempo of reps
Lying Cable Pull Over
Barbell Row
Lower the weight
Add weight slow
tempo of reps
Machine Row
Barbell Shrugs
Lower the weight
Add weight slow
tempo of reps
Dumbbell Shrugs

With all compound lifts we will be working at 80% of your “one rep max” this is the maximum weight you can lift safely for that exercise. For all of the isolation movements use the warm up set to get an understanding of the weight you will be using, if you can do 16 reps comfortably you will need to increase the weight so that it will be much harder to get to 8/10 reps.

Remember to use your PR scale if you are working at 8 out 10 or harder in terms of effort then its likely you are using the correct weight.  With both the arm exercises do 4 set 12/16 reps

Exercise
Warm Up
(10/16 Reps)
Set 1
(8/10 Reps)
Set 2
(8/10 Reps)
Set 3
(8/10 Reps)
RDL's
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Good Mornings
High and Wide Leg Press
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Leg Curls
Dumbbell RDL's
50% of 1 RM
80% of 1 RM
80% of 1 RM
80% of 1 RM
Front Squats
50% of 1 RM
50% of 1 RM
50% of 1 RM
50% of 1 RM
Leg Extensions
Calf Press
12/16 reps
12/16 reps
12/16 reps
12/16 reps
Smith Machine Calf Press
12/16 reps
12/16 reps
12/16 reps
12/16 reps

legs b session - Progression and Regression

Its important that when doing any exercise it performed correctly and safely, also there maybe times in the gym when you don’t have access the equipment you need so the table below will so you how to make an exercise easy for yourself or harder.  They will also give you different exercises if you are unable to do the ones set.

Exercise
Regression
Progression
Alternative
RDL's
Start with bar
Add weight slow
tempo of reps
Good Mornings
Lower the weight
Add weight slow
tempo of reps
High and Wide Leg Press
Start with bar
Add weight slow
tempo of reps
Sumo Dead Lifts
Front Squats
Lower the weight
Add weight slow
tempo of reps
Leg Extensions
Lower the weight
Add weight slow
tempo of reps
Calf Press
Lower the weight
Add weight slow
tempo of reps
Goblet Squats
Smith Machine Calf Press
Lower the weight
Add weight slow
tempo of reps

Review Session

The program is strongly based around progressive overload meaning that it vital that we always look to improve so that your body does not get used the sessions, therefore every four weeks its important that you retest your One rep max for all the major compound lifts, this will mean when the one rep max will increase in weight your 80% lifts will increase as a result meaning that you will be progressing and always.

diet for bulking

When is comes to eating in order to gain weight and muscle we need to be eating in a calorie surplus this is simply put eating more calories than you are burning. How do we work this out? Firstly we need to work out your BMR (this can be done by using the calorie calculator on our website) once you have done this we can start to work out a plan for yourself. The 3 main things we will look at our “macros” “flexibly dieting” and “revise dieting”

This is the concept of slowing increasing your calories the idea of this means that you don’t overfeed and it reduces the amount of fat that you will gain, its worth noting through that an element of fat will be gain but if done correctly minimal will be gained. How it works for example lets say your BMR is 2200 calories we will first increase your calories by 300 calories of a period of time, the time depends on the weight gain once you have stopped gaining weight we will then increase the calories again. The stop in weight gain will be a result of your BMR now being your new calorie intake.

This is when you don’t have a set meal plan so eat what ever you want as long as you stick to your calories and macro split.

How does this work? Well for example if you had to consume 3000 calories per day to gain weight you can do this how ever you like to hit the numbers.

Can I eat what I want? Yes, however it comes at a cost if you want a big take away meal that’s fine but if you use all calories up in one meal is that going to leave hungry for the rest of the day? Probably and will that hit all your macros? Probably not.

How can I make it work? The beauty of My Fitness Pal is that it tracks for you all the food you eat so you can work out what works best for you. If your struggling with this check out the video on our website to get a better understanding.

Macros are split into carbs, protein and fats. Protein is key to many things this is our starting point, to work out how much protein we need to consume is the sum of 1.7x your body weight. The answer will be the minimum amount of grams of protein you will need to eat. Once this has been worked out pop it into “Myfitness pal” (if you do not know how to do this look at the video on our website) from here you can then decide the amount of carbs and fats you can eat so it fits into your calorie intake. In terms of the percentages we recommend that protein is 45%, carbs are 40% and fats are 15% of your diet.

We hope you are enjoying the bulking training plan.

If you are struggling with any aspect of the plan, please drop us a line and we will be happy to explain/advise. We are always looking to give our clients the best possible service and we would appreciate your feedback on the plan once you have completed it.

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