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GOKU+4-WEEK+BULK+PROGRAM

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Copyright © 2020
THE MIDAS MVMT
Welcome to the GOKU 4-WEEK LEAN BULK PROGRAM. This program is focused on building strength
and adding MUSCLE MASS to the body for a more DOMINANT look! It also spans a 4-WEEK period after
which you can decide to repeat the routine adding more resistance as you build STRENGTH AND SIZE.
This program can be used by anyone as it also helps with FAT LOSS. If you’re training with this
program for FAT LOSS goals, make sure you follow the SHREDDING MEAL GUIDE instead of the BULKING
MEAL GUIDE provided with this program. If you’re training with this program for MUSCLE GAINS, follow the
BULKING MEAL GUIDE instead.
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7-day split: 6-days on, 1 day off routine.
Superset: High intensity exercises performed right after each other with no breaks inbetween.
Active Recovery: Active recovery is the engagement of low-intensity exercise after completing
a workout week especially after an intense one.
DIET INFORMATION
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Use the BULKING MEAL GUIDE provided with this program for SIZE AND STRENGTH goals
Use the SHREDDING MEAL GUIDE provided with this program for FAT LOSS goals.
Proteins – Great for putting on lean muscle mass. Consume 1g for every 1lb of muscle mass. Calculate
your body fat percentage and multiply that by your weight. Subtract the amount from your weight and
you’ll know how much of your body is muscle/fat and you can take 1g of protein for every 1lb of that
weight.
Carbohydrates – Great for energy and throwing on calories but beware if you’re trying to shed fat. These
can rack up calories pretty quickly.
Fats – Go for good and clean sources, there are so many. Do your research.
Now, I’m not a nutritionist so I cannot tell you how your body works. Make sure you consult one for
more information pertaining to your specific body types for more in-depth information.
For any more information about what my diet is like, make sure to check out my YouTube Channel and
follow me on Instagram for my daily meal updates.
MINIMUM EQUIPMENT REQUIRED
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Gym Equipment or Dumbbells.
ACTIVE RECOVERY OPTIONS
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Walking, Jogging or Running.
Swimming.
Cycling.
Yoga.
REST TIME
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1 - 2 minutes between sets
Hydrate at least every 20 Minutes. Hydration every 10 minutes is RECOMMENDED.
WARMUP EXERCISES
Click HERE for 20 different FULLBODY stretches you can do for your entire body.
---------------------------------------------------------------------Workout Video link – CLICK HERE
Day 1 – CHEST AND TRICEPS
Day 2 – BACK AND TRAPS
Day 3 – LEGS (QUAD-FOCUS)
DAY 4 – REST/RECOVERY
Day 5 –CHEST AND SHOULDERS
Day 6 – BACK AND BICEPS
Day 7 – LEGS (GLUTES AND HAMSTRINGS FOCUS)
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DAY 1 – CHEST AND TRICEPS
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Flat Bench Press
Dumbbell Alternative: Dumbbell Flat Bench Press
o 4 Sets.
o 8 Reps.
Close-Grip Bench Press
Dumbbell Alternative: Dumbbell Close-Grip Bench Press
o 3 Sets.
o 8 Reps.
Low Cable Flys
Dumbbell Alternative: Dumbbell Flys
o 3 Sets.
o 10 Reps.
Machine Tricep Extensions
Dumbbell Alternative: Leaning Dumbbell Tricep Extensions
o 3 Sets.
o 8 Reps.
Superset: Machine Flys x Rope Tricep Pulldowns
Dumbbell Alternative: Dumbbell Lying Flys x Dumbbell Kickbacks
o 3 Sets.
o 8 Reps each exercise for one set.
Tricep Pulldowns – Supinated Grip
Dumbbell Alternative: Dumbbell Overhead Press
o 3 Sets.
o 12 Reps.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
DAY 2 – BACK AND TRAPs
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Deadlifts
Dumbbell Alternative: Dumbbell Deadlifts
o 4 Sets.
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o 8 Reps.
Barbell Front Shrugs
Dumbbell Alternative: Dumbbell Front Shrugs
o 3 Sets.
o 10 Reps.
Barbell Rows – Supinated Grip
Dumbbell Alternative: Dumbbell Supinated-Grip Rows
o 3 Sets.
o 10 Reps.
Cable Single-Arm Side Raises
Dumbbell Alternative: Dumbbell Single-Arm Side Raises
o 3 Sets.
o 10 Reps Each Arm.
Superset: Close Grip Lat Pulldowns x Side Shrugs
Dumbbell Alternative: Dumbbell Leaning Side Rows x Dumbbell Side Shrugs
o 3 Sets.
o 8 Reps each exercise for one set.
Seated Cable Lat Crunches
Dumbbell Alternative: Dumbbell Single-Arm Side Rows
o 3 Sets.
o 8 Reps/Arm.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
DAY 3 – LEGS & CALVES (QUAD-FOCUSED)
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Squats
Dumbbell Alternative: Dumbbell Squats
o 4 Sets.
o 8 Reps.
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Barbell Front Lunges
Dumbbell Alternative: Dumbbell Front Lunges
o 3 Sets.
o 6 Reps/Leg.
Smith Machine Calf Raises
Dumbbell Alternative: Dumbbell Calf Raises
o 3 Sets.
o 12 Reps.
Single Leg Press
Dumbbell Alternative: Dumbbell Reverse Lunges
o 3 Sets.
o 6 Reps/Leg.
Superset: Seated Calf Raises (In/Out)
Dumbbell Alternative: Dumbbell Seated Calf Raises (In/Out)
o 3 Sets.
o 8 Reps each exercise for one set.
Machine Leg Extensions
Dumbbell Alternative: Dumbbell Split Squats
o 3 Sets.
o 10 Reps.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
DAY 4 – REST/ACTIVE RECOVERY
DAY 5 – CHEST AND SHOULDERS
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Incline Bench Press
Dumbbell Alternative: Dumbbell Incline Bench Press
o 4 Sets.
o 8 Reps.
Barbell Military Press
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Dumbbell Alternative: Dumbbell Standing Shoulder Press
o 3 Sets.
o 8 Reps.
Decline Bench Press
Dumbbell Alternative: Dumbbell Decline Bench Press
o 3 Sets.
o 8 Reps.
Reverse Cable Flys
Dumbbell Alternative: Dumbbell Standing Reverse Flys
o 3 Sets.
o 10 Reps.
Superset: Machine Chest Press x Machine Shoulder Press
Dumbbell Alternative: Dumbbell Chest Press x Dumbbell Seated Push Press
o 3 Sets.
o 8 Reps Each Exercise for One Set.
High Cable Flys
Dumbbell Alternative: Dumbbell Incline Flys
o 3 Sets.
o 10 Reps.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
DAY 6 – BACK AND BICEPS
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Barbell Back Rows – Pronated Grip
Dumbbell Alternative: Dumbbell Back Rows
o 4 Sets.
o 8 Reps.
E-Z Bar Bicep Curls - Pronated Grip
Dumbbell Alternative: Dumbbell Double Bicep Curls
o 3 Sets.
o 8 Reps.
T-Bar Rows
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Dumbbell Alternative: Dumbbell Close Grip Rows
o 3 Sets.
o 10 Reps.
Rope Cable Bicep Curls
Dumbbell Alternative: Dumbbell Hammer Double Curls
o 3 Sets.
o 8 Reps.
Superset: Lat Pulldowns x Reverse Curls
Dumbbell Alternative: Dumbbell Side Rows x Dumbbell Reverse Curls
o 3 Sets.
o 8 Reps each exercise for one set.
Seated Single-Arm Rows
Dumbbell Alternative: Dumbbell Single-Arm Rows
o 3 Sets.
o 8 Reps/Arm.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
DAY 7 – LEGS AND GLUTES (HAMSTRINGS FOCUS)
ACTIVE WARMUP & STRETCHING
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Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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Barbell Sumo Deadlifts
Dumbbell Alternative: Dumbbell Sumo Deadlifts
o 4 Sets.
o 8 Reps.
Barbell Romanian Deadlifts
Dumbbell Alternative: Dumbbell Romanian Deadlifts
o 3 Sets.
o 8 Reps.
Barbell Hip Thrusts
Dumbbell Alternative: Dumbbell Hip Thrusts
o 3 Sets.
o 8 Reps.
Smith Machine Close Squats
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Dumbbell Alternative: Dumbbell Close Squats
o 3 Sets.
o 8 Reps.
Superset: Machine Adductor x Abductor
Dumbbell Alternative: Dumbbell Sumo Squats (Toes in x Toes Out)
o 3 Sets.
o 8 Reps each exercise for one set.
Machine Hamstring Curls
Dumbbell Alternative: Dumbbell Lying Hamstring Curls
o 3 Sets.
o 12 Reps.
RECOVERY/COOL DOWN
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Rollout or use a massage gun to free up tight muscles.
Eat food or take post-workout supplement within the first 15 minutes after working out.
Sleep Well (Minimum of 6hrs).
---------------------------------------------------------------------REPEAT ROUTINE.
Thank you for downloading and using the Goku 4-Week Lean Bulk Workout Program. I hope you have
learned something from it or found something you can add to your current routine.
Your feedback is greatly appreciated to help ensure I can provide you with the best content possible.
Thank you in advance.
Make sure you check me out on social media for tons of FREE workout video tutorials,
fitness tips or just to say Hello!
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NOTES:
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