Bulking Workout Schedule

Discover a bulking workout schedule and a well-structured plan designed to maximize muscle growth and strength gains. Discover the power of progressive overload, compound exercises, and strategic rest for a successful bulking journey. Get ready to pack on serious muscle mass!

Simple Mass-Gain Split Bulking Workout Schedule

A Simple Mass-Gain Split bulking workout schedule typically involves targeting different muscle groups on different days of the week. This allows for focused training and adequate recovery for each muscle group. Here’s an example of a Simple Mass-Gain Split bulking workout schedule:

Day 1: Chest and Triceps

  • Barbell Bench Press: 4 sets of 8-10 reps
  • Incline Dumbbell Press: 3 sets of 10-12 reps
  • Dumbbell Flyes: 3 sets of 10-12 reps
  • Tricep Dips: 3 sets of 10-12 reps
  • Close-Grip Bench Press: 3 sets of 10-12 reps

Day 2: Back and Biceps

  • Deadlifts: 4 sets of 8-10 reps
  • Bent-Over Rows: 3 sets of 10-12 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Seated Cable Rows: 3 sets of 10-12 reps
  • Barbell Bicep Curls: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs and Shoulders

  • Squats: 4 sets of 8-10 reps
  • Leg Press: 3 sets of 10-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Shoulder Press: 4 sets of 8-10 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Rear Delt Flyes: 3 sets of 10-12 reps

Day 4: Rest or Light Activity

Day 5: Repeat Day 1 (Chest and Triceps)

Day 6: Repeat Day 2 (Back and Biceps)

Day 7: Repeat Day 3 (Legs and Shoulders)

Day 8: Rest or Light Activity

Repeat the cycle, gradually increasing the weights used and the number of repetitions or sets as you progress. Aim to perform the workouts with proper form and control, focusing on both muscle engagement and progression over time.

Remember to warm up before each workout, stretch afterward, and listen to your body. It’s important to allow for adequate rest and recovery between workout sessions to optimize muscle growth. Additionally, ensure you’re consuming enough calories and nutrients to support your bulking goals. Consulting with a fitness professional or a qualified trainer can provide personalized guidance based on your specific needs and goals.


What are the top 5 bulking strategies for gaining muscle mass?

Here are the top five bulking strategies for gaining muscle mass:

  1. Caloric Surplus: To build muscle, you need to consume more calories than your body burns. Aim for a moderate caloric surplus of around 250-500 calories per day, primarily from nutrient-dense sources. This surplus provides the extra energy needed for muscle growth.
  2. Macronutrient Balance: Ensure you’re consuming an adequate amount of protein, carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, so aim for about 0.7-1 gram of protein per pound of body weight. Carbohydrates provide energy for intense workouts, while fats support hormone production and overall health.
  3. Progressive Overload: Continuously challenge your muscles by gradually increasing the intensity, volume, or difficulty of your workouts. This could involve increasing weights, adding more repetitions or sets, or progressing to more advanced exercises. Progressive overload stimulates muscle growth and prevents stagnation.
  4. Compound Exercises: Focus on compound exercises that engage multiple muscle groups simultaneously. These exercises, such as squats, deadlifts, bench presses, and pull-ups, recruit more muscle fibers and promote overall muscle growth. Supplement these with isolation exercises to target specific muscles.
  5. Sufficient Rest and Recovery: Adequate rest is crucial for muscle growth. Allow your muscles time to recover and repair by incorporating rest days into your workout schedule. Aim for 7-9 hours of quality sleep each night to support optimal recovery. Additionally, manage stress levels and prioritize relaxation techniques.

Remember, consistency is key. Stay dedicated to your workout routine and nutrition plan for sustained progress. Keep track of your progress, adjust your approach as needed, and consider consulting with a fitness professional or registered dietitian for personalized guidance.

Should you workout everyday when bulking?

While consistency in your workout routine is important, it is generally not recommended to work out every single day when bulking. Your muscles need time to recover and repair in order to grow stronger and bigger. Overtraining and insufficient recovery can lead to diminished performance, increased risk of injury, and hindered muscle growth.

Instead, it is advisable to incorporate rest days into your workout schedule. Rest days allow your muscles to recover, repair, and adapt to the stress of exercise. They are crucial for optimizing muscle growth and overall performance. Rest days also help prevent mental and physical burnout, allowing you to sustain your energy and motivation over the long term.

A common approach for bulking is to follow a workout schedule that includes strength training sessions on specific days of the week, typically with one or two rest days in between. This allows for adequate recovery while still providing enough training stimulus for muscle growth.

Listen to your body and pay attention to signs of fatigue or excessive soreness. If you feel overly fatigued, experience persistent muscle soreness, or notice a decline in performance, it may be a sign that you need more rest and recovery.

Remember that nutrition, including sufficient calorie intake and proper macronutrient distribution, is equally important during the bulking phase to support muscle growth and recovery. Consult with a fitness professional or a qualified trainer to design a workout program that suits your individual needs and goals.

Workout Program For Skinny Guys Trying To Get Bigger

Can I get abs while bulking?

While it is possible to develop visible abs while bulking, it can be more challenging compared to when you are in a cutting phase. Bulking typically involves consuming a caloric surplus to support muscle growth, which may lead to an increase in overall body fat. As a result, the layer of fat over your abdominal muscles can make it more difficult for your abs to become visible.

However, there are a few strategies you can implement to increase your chances of maintaining visible abs while bulking:

  1. Clean bulk: Opt for a clean bulking approach by focusing on nutrient-dense, whole foods while still consuming a slight caloric surplus. This helps minimize excessive fat gain.
  2. Monitor caloric intake: Ensure that your caloric surplus is controlled and doesn’t exceed your body’s needs for muscle growth. A moderate surplus can help support muscle development while minimizing fat accumulation.
  3. Strength training: Incorporate compound exercises such as squats, deadlifts, and overhead presses into your workout routine. These exercises engage multiple muscle groups, including the core, and can contribute to overall ab development.
  4. Incorporate ab-specific exercises: Include targeted ab exercises in your training program to strengthen and develop your abdominal muscles. Exercises like planks, crunches, and Russian twists can help build and define your abs.
  5. Cardiovascular exercise: Incorporating regular cardiovascular exercise, such as running or cycling, can help burn excess calories and improve overall body composition, potentially revealing your abs.

It’s important to note that everyone’s body is different, and genetics play a significant role in the visibility of abdominal muscles. Patience, consistency, and finding the right balance between muscle growth and fat control are key factors in achieving visible abs while bulking.

What is dirty bulking?

Dirty bulking refers to a dietary approach where individuals consume a large number of calories, often in the form of unhealthy or highly processed foods, in order to gain weight and build muscle mass rapidly. The focus is primarily on consuming a surplus of calories without paying close attention to the nutritional quality of the food. This approach may involve consuming excessive amounts of fast food, sugary snacks, and high-fat foods. While dirty bulking may result in weight gain and muscle growth, it often leads to an increase in body fat and can have negative implications for overall health. Clean bulking, on the other hand, involves consuming a surplus of calories from nutrient-dense, whole foods to support muscle growth while minimizing fat gain.

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5 Bulking Strategies for Quick Muscle Mass Gains

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