Bulking Phase Weeks 1-4

I am now 4 weeks into a 12-week mass building phase, and I am pleased with the results so far. I am using mostly compound movements with the reps between 6-and-10 on all exercises. Each body part is trained 1 time per week on its own day, for a total of 6 workouts per week with Sunday off. On every exercise use as much weight as you can, while still maintaining good form.

Results After The First 4 Weeks

  • Arms: + 3/8"
  • Chest: + 1/2"
  • Quads: + 1/2"
  • Calves: + 1/4"
  • Weight: + 8 lbs

My Workout

Day 1: Chest
+ 4 more exercises

BodyFit

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What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Back
1
Chin-Up
Do as many sets until you reach 30 reps
1 set, 1 rep (reps)
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Legs
1
Barbell Squat
6 sets, 6-10 reps
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Shoulders
1
Barbell Shoulder Press
4 sets, 6-10 reps
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Biceps
1
Barbell Curl
3 sets, 6-10 reps
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Triceps
1
Close-grip bench press
4 sets, 6-10 reps
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

In order to keep from overtraining when doing this routine and to put on maximum size it is important to eat a lot. If you are not seeing good gains the one thing to always remember is to eat more.



Supplements I Am Taking

Training Tips

  • Eat every 2-3 hours
  • Get as much sleep as possible, 9-10 hours
  • Try to get at least 1g of protein per lb. of bodyweight

Bulking Phase Weeks 4-8

Here it is at the end of the second month of my bulking phase. These 4 weeks I still stick with the same routine as the first 4 weeks, heavy weights with 6-10 reps per set. My results these 6 weeks were limited because of sickness. I was sick 2 times this month and that resulted in quite a bit of time off. And on top of that I had to leave town for 4 days to go to a wedding, so part of this month was somewhat of a waste. Also because of my throat I was unable to eat very much so my calorie consumption was lower than it should have been. All that said, here are my results for this month.

Results For Weeks 4-8

  • Arms: + 1/8"
  • Chest: + 1/4"
  • Quads: + 1/4"
  • Calves: + 1/8"
  • Weight: + 5 lbs

Total Gains After 8 Weeks

  • Arms: + 1/2"
  • Chest: + 3/4"
  • Quads: + 3/4"
  • Calves: + 3/8"
  • Weight: + 13 lbs

Bulking Phase Weeks 8-12

This month I decided to switch things up a bit. I changed my arm routine to try to shock my arms a little, and I lowered the reps on my squats to get a little break from the higher reps. I did a month of heavy squats doing 8 reps down to 1-or-2. It helped the weight to go up and shocked some new growth into my thighs. For triceps I did incline close grip presses instead of flat and it really sparked some growth. Here is the routine:

For biceps I have been using a routine similar to the one Larry Scott used, doing the entire bicep workout on the preacher bench. I also raised the reps I used for arms to 8-12. Using this routine I have had some of the best arm growth I have ever had, and my biceps look fuller.

What surprised me was that it also helped improve my biceps peak. If your having trouble with your biceps, give this a try for a month. Remember, intensity is the key. Force yourself to do 1 more rep!

My Workout

Day 1: Biceps
1
Preacher Curl
3 sets, 8-12 reps
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Triceps
1
Close-grip bench press
4 sets, 8-12 reps
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Legs
1
Barbell Squat
5 sets, 8 reps or less
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Chest
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Back
1
Chin-Up
30 reps
+ 3 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Shoulders
1
Barbell Shoulder Press
3 sets, 6-10 reps
+ 5 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Final Results After 12 Weeks

  • Arms: + 3/4"
  • Chest: + 1 1/4"
  • Legs: + 1"
  • Calves: + 1/2"
  • Weight: + 16 lbs

About the Author

Nathan Underhill

I started lifting a couple years ago when we joined an athletic club, and have been addicted to it ever since.

View all articles by this author

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