6 WEEK BODY BULKING PLAN
This 6-Week Body bulking plan is a daily
guidance and is an all-natural program. If you follow it, you will surely
get results. In this amount of time, you should be able to gain a bit of
mass. It is also possible to hit a plateau in this time, so you need to make
sure the routine gets switched up from time to time in order to keep the
muscles guessing and growing. What you need to do is just follow the
plan as guided.
This book will be your trainer and training partner for the next eight
weeks, providing all the guidance you need. Are you ready to make this
commitment? If so, let us get started!
A lot of guys have trouble adding size. The solution? Increase volume.
This, however, requires more recovery. Without it, you will crap out before
long. Resting between sets should allow you to keep things moving along
but not so fast that you burn out. Choose weights within your means.
Because you will be doing more reps and sets per body part, you need to
start with a slightly lighter load than you might normally use. Pick at least
three exercises per body part, or more if you can handle it.
Some tips before you start:
1. Use a full range of motion. Extend the range where possible by
stretching or bending — e.g., with upper back/ lat exercises, a slight
lean forward will allow a longer range of motion.
2. Squeeze and hold each rep at its peak contraction. You do not need to
hang out there for five seconds but give it a one-two count before
going back to the start position.
3. Experiment with different hand and foot positions, which shift the
stress on the muscles. Never get comfortable using the same grip and
force your muscles to adapt.
4. Keep the load on the muscles. Avoid swinging, bouncing, or shortchanging the length of the lift, to ensure the muscle fights the entire
battle it is up against.
5. Add drop sets. On the last set of each exercise per body part, do 1–3
drops, decreasing weight about 20% each time and banging out a
couple of extra reps.
6. Control your reps. The reps do not have to crawl along, but they
should not be so fast that momentum takes over and helps you
complete the lift.
Schedule for 6 Weeks
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chest
Arms
Rest
Back
Shoulder
Legs
Rest
Week 2
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Chest
Arms
Rest
Back
Shoulder
Legs
Rest
Week 3
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Shoulder
Back
Rest
Chest
Legs
Arms
Rest
Day 26
Day 27
Day 28
Rest
Shoulder
&
Triceps
Rest
Week 4
Day 22
Day 23
Back
Chest &
Biceps
Day 24
Rest
Day 25
Legs
Week 5
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
Chest
Back
Arms
Legs
Rest
Shoulder
Rest
Week 6
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
Chest
Back
Arms
Rest
Legs
Shoulder
Rest
DAY 1
CHEST
WORKOUT
Incline Bench Press
SETS
REPS
3
10
Flat Bench Press
3
10
3
10
Parallel Dips
3
10
Straight Arm pull over
3
10
Standing Calf Raise
6
10
Flat Bench Dumbbell
Fly
Day 2
Arms
Workout
Sets
Reps
Rope Push Down
3
10
Parallel Dips
3
10
Skull Crusher
3
10
Close Grip Bench
Press
3
10
Rod Push Down
3
10
Barbell Curl
3
10
Preacher Curl
3
10
Dumbbell Bicep Curl
3
10
Hammer Curl
3
10
Reverse Barbell Curl
3
10
Day 3
Rest day
Day 4
Back
Workout
Sets
Reps
Reverse Lat Pull
Down
4
10
Single hand dumbbell
row
4
10
T Bar Row
4
10
Barbell Row
3
10
Seated Cable Row
3
10
Deadlift
3
10
Hyperextension
3
10
Day 5
Shoulder
Workout
Sets
Reps
Seated Side Raise
6
10
Dumbbell Press
4
10
Barbell overhead raise
3
10
Cable Side raise
3
10
Rear front delt raise
3
10
Cable rear delt fly
3
10
Dumbbell Shrugs
6
10
Day 6
Legs
Workout
Sets
Reps
Leg Curl
10
10
Stiff Leg Deadlift
3
10
Leg Extension
2
10
Leg Press
4
10
Hack Squat
4
10
Front Barbell squat
4
10
Bodyweight Lunges
3
10
Leg Extension
4
10
Day 7
Rest Day
Day 8
Chest
Workout
Sets
Reps
Incline Dumbbell Press
4
8
Incline dumbbell fly
6
8
Flat Bench Press
3
8
Cable Cross
7
8
Crunches
3
15
Leg Raises
3
10
Day 9
Arms
Workout
Sets
Reps
Rope Push Down
3
10
Close grip bench press
3
10
Parallel Dips
3
10
Rod Push Down
3
10
Skull Crusher
3
10
E Z Bar curl
7
10
Dumbbell Bicep Curl
3
10
Spider Curl
3
10
One arm dumbbell
preacher curl
3
10
Reverse Barbell Curl
3
10
Day 11
Back
Workout
Sets
Reps
Wide grip Lat Pull
Down
4
10
Deadlift
4
10
One arm dumbbell row
3
8
Barbell Row
3
8
T Bar row
3
8
Seated cable row
4
8
Hyperextension
4
10
7
8
Straight arm rope
pulldown
Day 12
Shoulder
Workout
Sets
Reps
4
8
Side raise
4
10
Barbell overhead raise
3
10
Rear front delt raise
4
10
Rope face pull
4
10
Cable side raise
7
10
smith machine shrugs
5
12
Shoulder Press
Machine
Day 13
Legs
Workout
Sets
Reps
16 16 14 12 12 10 10
16 16 14 12 12 10 10
Leg Press
4
15
Hack Squat
3
10
Smith Machine Squat
5
10
Barbell Lunges
4
8
Leg Curl
9
10
Stiff Leg Deadlift
3
8
Calf raises
6
10
Leg Extension
Day 14
Rest Day
Day 15
Shoulder
Workout
Sets
Reps
Side raise
3
12
Shoulder dumbbell
press
3
12
Side Cable raise
3
12
Barbell overhead front
raise
2
10
Rear delt raise
3
10
Tricep rope overhead
extension
4
15
Single Hand Dumbbell
3
15
Close Grip Bench
press
3
8
Skull Crusher
3
8
Dumbbell Kick
3
8
Day 16
Back
Workout
Wide Grip Lat Pull
Sets
Reps
3
10
Single hand dumbbell
3
10
Barbell row
4
10
Deadlift
3
10
T Bar
3
10
3
10
Seated cable row
3
10
Hyperextension
3
10
Wide grip lat pull
behind back
Day 18
Chest
Workout
Sets
Reps
Incline Bench Press
5
10
Dumbbell Flat bench
press
3
12
Incline dumbbelll fly
3
10
Cable cross
3
12
Decline bench pres
3
12
Barbell Curl
5
15
Dumbbell Curl
3
12
One arm preacher
curl
3
10
Hammer Curl
2
12
Reverse Barbel curl
6
15
Day 19
Legs
Workout
Leg Extension
Sets
Reps
3
20
Leg press
4
10
Barbell Squat
4
10
Lunges
3
12
Leg Extension
4
10
Day 20
Arms
Workout
Sets
Reps
Rope Push Down
3
10
Parallel Dips
3
10
Skull Crusher
3
10
3
10
3
10
Close Grip Bench
Press
Rod Push Down
Barbell Curl
3
10
Preacher Curl
3
10
Dumbbell Bicep Curl
3
10
Hammer Curl
3
10
Reverse Barbell Curl
3
10
Day 21
Rest Day
Day 22
Back
Workout
Sets
Reps
4
10
3
10
Reverse grip barbell
rowing
3
10
Single hand dumbbell
row
3
10
Chin Up
Reverse grip lat pull
down
Seated cable iso rowing
3
10
Seated cable row
3
10
Hyperextension
2
12
Deadlift
5
10
Day 23
Chest & Biceps
Workout
Sets
Reps
Incline dumbbell fly
5
10
Dumbbell bench press
3
12
Incline bench press
3
10
Cable cross
7
15
EZ bar Curl
4
12
Dumbbell curl
3
12
Spider Curl
3
10
Preacher curl on Cable
3
10
Hammer Curl
3
10
Calf Raises
6
12
Day 24
Rest Day
Day 25
Legs
Workout
Sets
Reps
Leg Curl
6
12
Stiff leg deadlift
3
10
Leg Curl
3
10
Leg Press
3
12
Leg Extension
4
20
Front barbell squat
7
10
Hack Squat
4
12
Lunges
3
10
Leg Extension
4
12
Day 26
Rest day
Day 27
Shoulder & Triceps
Workout
Sets
Reps
Machine Shoulder press
4
12
Side raise
4
10
Front raise
3
10
Rear front delt raise
4
10
Cable rear delt fly
4
10
Cable side raise
7
10
Rod Push Down
5
12
Overhead extension
3
12
Close grip bench press
5
12
Skull crusher
7
110
Day 29
Chest
Workout
Sets
Reps
Decline Dumbbell Fly
5
12
Decline bench
dumbbell press
3
10
Flat bench press
3
10
Cable cross low to high
7
10
Day 30
Back
Workout
Sets
Reps
Lat pull down reverse
4
12
T Bar rowing
3
10
Single hand dumbbell
3
12
Iso rowing
3
10
Lat pull down reverse
3
10
Seated Cable rowing
7
12
Day 31
Arms
Workout
Sets
Reps
Rope push down
3
10
Close grip bench press
3
10
Parallel Dip
3
10
Reverse push down
3
10
Lying Triceps press
7
10
EZ bar curl
4
10
Single hand cable curl
3
10
Single hand dumbbell
preacher curl
3
10
Reverse Curl
3
10
Day 32
Legs
Workout
Leg Extension
Sets
Reps
4
10
Leg Press
3
10
Hack Squat
3
10
Smith Machine squat
4
10
Barbell Lunges
2
10
Lying Leg curl
3
10
Calf Press
4
10
Day 33
Rest Day
Day 34
Shoulder
Workout
Smith machine
shoulder press
Sets
Reps
4
10
Side raise
4
10
Front Raise
3
10
Cable delt fly
4
10
Cable side raise
7
10
Barbell Shrugs
5
12
Day 36
Chest
Workout
Sets
Reps
Butterfly
4
10
Incline bench press
4
10
Chest Press
3
10
Cable cross
7
15
Day 37
Back
Workout
Sets
Reps
Wide grip Lat pull
4
12
Deadlift
3
12
Single hand dumbbell
3
10
Barbell Rowing
3
10
T Bar
3
10
Seated Row
4
10
Hyperextension
3
10
3
10
Straight arm row pull
down
Day 38
Arms
Workout
Sets
Reps
Barbell Curl
4
12
Dumbbell Curl
3
10
3
10
Hammer Curl
3
10
Reverse Barbel curl
3
10
3
10
3
10
One arm preacher
curl
Tricep rope overhead
extension
Single Hand Dumbbell
Close Grip Bench
press
3
10
Skull Crusher
3
10
Day 40
Legs
Workout
Sets
Reps
Leg Press
6
12
Leg Extension
4
10
Lunges
3
10
Smith machine squat
3
10
Bench step up
3
10
Leg Curl
4
10
Calf raise
3
10
Seated calf raise with
weight
3
10
Day 41
Shoulder
Workout
Sets
Reps
4
10
3
10
Pec Dec
3
10
Cable Side raise
7
10
Cable Upright
3
15
Barbell Shrugs
10
10
Dumbbell Press
Side & Front alternate
raise
Day 42
Bulking Plan – Some more tips
Rest day
1. Set realistic goals – on average without the use of hormone enhancing aids,
one should aim for 1-2lbs of lean body mass each week.
2. Aim to eat 300-500 calories more than your body requires to maintain your
weight each day to prime your body for growth. Any more could result in
fat dependent on calorie expenditure.
3. Do not fear carbohydrates or fats just know when to utilize them. Carbs
should be consumed before, during and after weights. Fats should be
consumed at all other meals not the three mentioned above.
4. Protein is the most essential building block for your goals. Consume 1.5
grams per KG of your body weight.
5. Know your food groups and frequency of meals to put your body in to
growth mode.
6.
As your bodyweight increases,
you will need to up your calories from week to week in order to keep your
body in a calorie surplus state for growth.
7. Anything less will just put unnecessary pressure on joints and tendons.
8. Do not forget to warm up.
9. Know what exercises to adopt.
10.
Big compounds move should be utilized properly