Bulking is a popular approach among recreational lifters and bodybuilders who want to add muscle. It involves eating in a calorie surplus while following a structured bulking workout plan.<\/p>\n
No matter your experience level, a well-designed bulking routine is essential for making real progress. That means following a program that applies the core principles of resistance training<\/a> and progresses at the right pace.<\/p>\n In this guide, we break down how to train effectively during a bulk and the key tips you should keep in mind. We also cover common mistakes to avoid, many of which apply whether you\u2019re following a bulking plan or transitioning into a cutting phase.<\/p>\n What Is The Best Bulking Workout Plan?<\/p>\n Our bulking workout plan uses a 4-day workout split that focuses on the push-pull-legs training principle. We\u2019ve added a full-body session to ensure each muscle group is worked twice a week.<\/p>\n This is an example of how your week might look:<\/p>\n This bulking workout for beginners and intermediate athletes follows the main scientific principles of muscle growth. Use it as your weekly workout plan for mass gain if you\u2019re looking for meaningful progress.\u00a0<\/p>\n We\u2019ve organized the week into a push-pull-legs bulking split, with an added full-body session. This is the best workout split for bulking if you like dividing your sessions into the main movement patterns. It also ensures that each muscle group is trained at least two times a week.<\/p>\n Here\u2019s how a typical week might look:<\/p>\n The main workouts are organized to allow at least 48 hours<\/a> of recovery between sessions working the same muscle groups. This helps reduce potential fatigue and injury risk while increasing gym performance.\u00a0<\/p>\n We\u2019ve used your one-repetition maximum, or 1RM, to decide training intensity. This is the maximum weight you can complete for one repetition. You can work it out by using our one rep maximum calculator.<\/p>\n This push day targets the main muscles involved in upper-body pressing movements. With this, the primary aim is to build size and strength in the chest, shoulders, and tricep muscles.<\/p>\n The pressing and fly movements target all three heads of the chest muscles<\/a>. The overhead movements and lateral raises target the deltoids, or shoulder muscle heads<\/a>. The tricep movements target the three tricep muscle heads.\u00a0<\/p>\n It prioritizes foundational compound movements, such as the bench press and military press, to stimulate muscle growth. The rest of the session comprises different isolation exercises to ensure sufficient training volume. We\u2019ve chosen a mixture of strength and hypertrophy<\/a> repetition ranges for each session.<\/p>\n This pull day session focuses on the muscles at the back of the upper body. The main aim is to build width and thickness in the bicep brachii and back muscles. These include the latissimus dorsi, rhomboids, trapezius, and erector spinae.<\/p>\n The compound exercises, including the pull-ups and barbell bent-over rows, target the four main back muscles<\/a>. This helps build a wide, dense back during a bulking phase. The rear deltoid exercise<\/a> is included for well-rounded shoulder development.<\/p>\n We\u2019ve included two bicep curl movements at the end of the session, using a normal and neutral grip. This works both heads of the biceps<\/a> alongside the brachialis and brachioradialis muscles, improving arm thickness. The session ends with some ab wheel rollouts to develop core strength and improve functional movement.<\/p>\n This leg session focuses on developing lower body size, strength, and muscular symmetry. Each of these is a vital aspect of a bulking program.<\/p>\n We\u2019ve used heavy compound lifts such as barbell back squats<\/a> and dumbbell stiff leg deadlifts to form a solid foundation. These work the quadriceps<\/a>, hamstrings, glutes, lower back, and core muscles. Both movements are also vital for developing good lower-body strength and power.<\/p>\n The barbell hip thrust<\/a> and lunge exercises add training volume for better leg development. Towards the end, the seated leg curls and standing calf raises directly target the hamstring and calf muscles.\u00a0<\/p>\n \u2018Each of these is commonly neglected in most training programs. The session finishes with some plank holds<\/a> to build core stability and functional strength.<\/p>\n This full body workout for bulking supports total-body development by ensuring each muscle group is trained twice weekly. It provides a balanced stimulus to the main muscle groups by focusing on compound movements.<\/p>\n We\u2019ve started with heavy deadlifts<\/a> to target the whole posterior chain, or muscles at the back of the body. It\u2019s also a great movement for developing better pulling strength.<\/p>\n The pull-ups and dumbbell bench press exercises add more workout volume for the chest and back muscles. The overhead pressing movement and lateral raises support increased shoulder size and function.\u00a0<\/p>\n Towards the end, the Bulgarian split squats<\/a> work on lower-body balance and stabilizer muscle activation. We\u2019ve ended things with an arm superset<\/a> to build bigger biceps and triceps. This means that you take no rest in between these exercises.<\/p>\n\n
Bulking Workout Plan<\/strong><\/h2>\n
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Day 1: Push Day<\/h3>\n
Day 2: Pull Day<\/strong><\/h3>\n
Day 3: Legs Day<\/strong><\/h3>\n
Day 4: Full-Body Day<\/strong><\/strong><\/h3>\n
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