Copyright © 2020 All Digital products, eBooks, PDF downloads, resource materials, and any online content are subject to copyright protection. Each digital product, eBook, PDF download and online content sold is licenced to a single user only. Customers are not allowed to copy, distribute, share and/or transfer the products they purchase to a third party or person. Fines of up to $10,000 may apply to person(s) found to be infringing on our copyright policy. 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. § § § 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 § § 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 - Gym Equipment or Dumbbells. ACTIVE RECOVERY OPTIONS Copyright © 2020 www.themidasmvmt.com 1 THE MIDAS MVMT - Walking, Jogging or Running. Swimming. Cycling. Yoga. REST TIME • • 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) ---------------------------------------------------------------------- DAY 1 – CHEST AND TRICEPS ACTIVE WARMUP & STRETCHING • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE Copyright © 2020 www.themidasmvmt.com 2 THE MIDAS MVMT • • • • • • 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 • • • 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 • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE • Deadlifts Dumbbell Alternative: Dumbbell Deadlifts o 4 Sets. Copyright © 2020 www.themidasmvmt.com 3 THE MIDAS MVMT • • • • • 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 • • • 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 • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE • Squats Dumbbell Alternative: Dumbbell Squats o 4 Sets. o 8 Reps. Copyright © 2020 www.themidasmvmt.com 4 THE MIDAS MVMT • • • • • 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 • • • 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 • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE • • Incline Bench Press Dumbbell Alternative: Dumbbell Incline Bench Press o 4 Sets. o 8 Reps. Barbell Military Press Copyright © 2020 www.themidasmvmt.com 5 THE MIDAS MVMT • • • • 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 • • • 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 • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE • • • 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 Copyright © 2020 www.themidasmvmt.com 6 THE MIDAS MVMT • • • • 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 • • • 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 • Pick three warmup exercises from the video above and complete one round of each before you begin your workout. ROUTINE • • • • 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 Copyright © 2020 www.themidasmvmt.com 7 THE MIDAS MVMT • • 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 • • • 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! Copyright © 2020 www.themidasmvmt.com 8 THE MIDAS MVMT Copyright © 2020 www.themidasmvmt.com 9 THE MIDAS MVMT NOTES: Copyright © 2020 www.themidasmvmt.com 10
