Bulking Training Plan
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Bulking Training Plan (5 Days)
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Monday
Push (Chest, Shoulders, Triceps)
- Barbell Bench Press – 4 sets x 6–8 reps
- Overhead Shoulder Press (Barbell or Dumbbell) – 4 x 8
- Incline Dumbbell Press – 3 x 8–10
- Lateral Raises – 3 x 12–15
- Tricep Dips or Close-Grip Bench Press – 3 x 10
- Overhead Triceps Extension – 3 x 12
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Tuesday
Pull (Back, Biceps)
- Deadlifts – 4 x 5–6
- Pull-Ups or Lat Pulldowns – 4 x 10
- Barbell Rows or T-Bar Rows – 3 x 8
- Seated Cable Rows – 3 x 10
- Barbell or Dumbbell Curls – 3 x 12
- Hammer Curls – 3 x 12
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Wednesday
Legs
- Squats (Back or Front) – 4 x 6–8
- Leg Press – 4 x 10
- Romanian Deadlifts – 3 x 8–10
- Walking Lunges – 3 x 12 per leg
- Leg Curls (Machine) – 3 x 12
- Standing Calf Raises – 4 x 15
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Thursday
Upper Power
- Incline Bench Press (Barbell) – 4 x 6
- Pull-Ups (Weighted if possible) – 4 x 8
- Barbell Rows – 3 x 6–8
- Arnold Press or Seated DB Press – 3 x 8
- EZ Bar Curls – 3 x 10
- Skull Crushers – 3 x 10
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Friday
Lower (Glutes, Hamstrings, Quads, Calves)
- Sumo Deadlifts or Conventional Deadlifts – 4 x 5
- Bulgarian Split Squats – 3 x 10
- Hip Thrusts or Glute Bridges – 3 x 12
- Leg Extensions – 3 x 15
- Seated Calf Raises – 4 x 15