Bulking-Guide v4

BULKING
GUIDE
INSIDE
 DAILY MEAL PLAN

 5 DAY SPLIT TRAINING PROGRAMME
 COMPLETE GUIDE TO TEMPO
12 WEEK PLAN
STEP BY STEP GUIDE
ON DIET & WORKOUTS
 FULL DIET PLAN  12 WEEK WORKOUT PLAN
MORE PLANS AT HARRISONTWINS.COM
CONTENTS ABOUT
HARRISON TWINS
The Harrison twins are International
3 Resistance Training And Diet Overview Fitness models and Online Coaches.
They have been training for a number of
years now and have a vast amount of
4 Cardio Options And Explanation knowledge on diet and training and how
to get the best possible results for their
clients.
6 12-Week Workout
They’ve been featured in fitness mag-
azines, celebrity magazines, national
67 Footnote For Workout Section newspapers and websites across the
globe for their identical physiques and
their uniqueness within the fitness and
68 Tempo: An In-Depth Explanation health industry.
69 7-Day Diet Plan
74 Footnote For Diet Section
75 Recommended Portion Sizes

OWEN
LEWIS
Subscribe to
our YouTube Channel
.com/harrisontwinsworkout
0 AND DIET
RESISTANCE TRAINING
When writing personal plans for many of

our online clients and some of our dedicated
fans, we ask the clients to fill out a section
relating to their fitness goals; one of the most
common things that we hear is that people
want to ‘bulk up’ or ‘build muscle’, whilst also
‘shredding some fat’.
Now, this is what we all want, but we are sorry to say that it
unfortunately isn’t really possible all at once, hence the reason
we have both cutting and bulking guides. You see, when cutting,
you need to have a negative energy balance, which means that
you are burning more calories than you are consuming, and when
bulking you need to have a positive energy balance, which means
that you are consuming more calories than you are burning.
Please note that we are well aware that there are other
factors involved, and it simply isn’t all about energy in
versus energy out (there is thermogenesis of food that
plays a massive role too), but what we are saying is that the
amount we are eating is massively important here.
Now that we’ve covered some of the basics that concern our
diet, let’s talk about training: we are training for hypertrophy
here (muscle fibre growth), which means that we do, as always,
need to focus on some negative reps because this has been
proven to develop the size of our muscles fibres. In essence,
that’s all you need to know about the training. Our rep ranges
will alter when compared to our cutting plan though, as we are
again aiming for that positive energy balance.
3 HARRISONTWINS.COM
1 OPTIONS CARDIO
Cardio is not entirely necessary when bulking because, as stated previously, it is a positive energy balance
that you are trying to achieve. When we bulk, we include little to no cardio because of our body type: we find it
relatively easy to cut but harder to put on serious mass in a short period of time. For us to perform excessive
and high intensity cardio when bulking would prolong our time to grow. This recipe is not a ‘one size fits all’
though, as some people naturally gain mass easily and there is therefore a need to include cardio; options are
given below.
We will stay away from traditional continuous cardio here, as much research shows (we’re not going to
reference) that your energy expenditure returns to baseline rapidly after continuous exercise. What we are
going to do is give some HIIT options for people wanting to incorporate cardio on any of the days. This will
mean that you energy expenditure remains high port-cardio. Although we are trying to create a positive energy
balance when bulking – if we’re going to use cardio, it needs to work.
High: low split

Machine Type of Exercise Time (mins) Experience
(mins)
Stair master HIIT 20 1.20: 1.20 Novice
Stair master HIIT 25 1.40: 1.40 Expert
High: low split

(mins)
Treadmill HIIT 20 1.20: 1.20 Novice
Treadmill HIIT 25 1.40: 1.40 Expert
High: low split

(mins)
Rowing machine HIIT 20 1: 1 Novice
Rowing machine HIIT 25 1: 1 Expert
4 HARRISONTWINS.COM
Continued
Tips and guidance for cardio:

If 20 minutes is too difficult, split these bouts into two periods of 10 minutes, as this will mean that your
intensity doesn’t have to be decreased: you can continue to work at the level/speed/incline;
You can use regular outdoor running, although be sure – if you’re not altering intensity between high and
low – to use differing terrain and gradients because this will somewhat mimic HIIT training;
Use the above sessions between 2 and 4 times per week depending on how your body responds to cardio
when bulking.
5 HARRISONTWINS.COM
2 WORKOUT PLAN
12-WEEK
Key points within the 12-week plan:

5 day split training programme;
Cardio options will be given, but it is dependent upon your body type as to whether you include them; we
find it easy to cut up and therefore it takes longer to gain mass. As a result, when bulking, we drop our
cardio from our routine because it would delay our growth. If your body type means that you easily gain
weight, you may want to include cardio within your plan.
Weeks 1-4 Weeks 5-8 Weeks 9-12
Chest and
Monday Monday Chest and abs Monday Chest and abs
triceps
Tuesday Legs Tuesday Legs Tuesday Legs
Back and
Wednesday Wednesday Back and abs Wednesday Back and abs
biceps
Thursday Rest Thursday Rest Thursday Rest
Friday Shoulders Friday Shoulders Friday Shoulders
Biceps and Biceps and

Saturday Abs Saturday Saturday
triceps triceps
Sunday Rest Sunday Rest Sunday Rest
Tempo explained (in depth explanation on page 68)

As this programme will have tempo stated at all opportunities it is important that you know about your tempos.
Essentially, your best gains in terms of strength, and therefore developed musculature, come from doing a slow
negative (eccentric) muscle contraction. This is what we will employ during this programme, as it will provide
the best gains, specifically aiding the development of your fast twitch type IIB fibres (with these fibres having
the greatest potential to grow, activating these is key to cutting and bulking alike). Also, where appropriate and
where safe, we will employ the use of a 1 second isometric pause, which will ensure that you lose any elastic
energy, and therefore further develop your strength and musculature.
6 HARRISONTWINS.COM
Continued
CHEST AND TRICEPS WEEK 1

Muscle Group Excercise Sets Tempo Reps Rest (sec)
Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90
Incline Dumbbell Press 4 3:0:X 7-10 (Failure) 150
Flat Bench Press 4 3:1:X 7-10 (Failure) 150

Chest
Seated Chest Press 4 3:0:X 7-10 (Failure) 120
High Cable Flies 3 3:0:X 7-10 (Failure) 150
Close-Grip Bench Press 3 3:0:X 9-12 (Failure) 150
Triceps Tricep Dips 3 2:0:X Failure (Push for 20) 120
‘Skull Crushers’ 3 2:0:X 9-12 180
7 HARRISONTWINS.COM
Continued
LEGS WEEK 1
Leg Press 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90
Squats 4 4:0:2 8-10 (Almost Failure) 150

Quads,
hamstrings, Leg Press (DO NOT Lock
4 3:0:X 9-12 (Almost Failure) 90
glutelas, calf Knees)
muscles
Deadlifts 4 3:1:X 8-10 (Failure) 150
Hamstrings Hamstring Curls 4 4:1:X 9-12 (Failure) 90
Quadriceps Quad Extensions 4 4:1:X 9-12 90
Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles
8 HARRISONTWINS.COM
Continued
BACK AND BICEPS WEEK 1

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90
Narrow Lat Pull Downs 5 5:0:X 6-8 (Failure) 150
Weighted Wide-Arm Pullups 4 3:0:X 8-10 (Failure) 120
Back Bent Over T-Bar Row 5 5:1:X 6-8 (Failure) 120
Wide Arm Lat Pull Downs 4 3:1:X 8-10 (Failure) 150
Seated Low-Row 5 4:1:X 6-8 (Failure) 120
EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Lying Down Rope Curls 3 2:1:X 9-12 (Failure) 180
9 HARRISONTWINS.COM
Continued
 REST DAY
SHOULDERS WEEK 1
Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Dumbbell Press 4 4:0:X 6-8 (Failure) 150
Barbell Press 3 4:1:X 8-10 (Failure) 150
Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120
Shoulders Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150
Forward Raise 4 3:0:X 9-12 (Failure) 90
Arnold Press 4 4:0:X 12-15 (Failure) 150
Barbell Shrugs 3 3:2:X 8-10 (Failure) 150
Don’t forget to
Subscribe to our YouTube Channel
10 HARRISONTWINS.COM
Continued
ABS AND CARDIO WEEK 1

*If there is a need for cardio (See earlier comments)
V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 5 2:0:2 30-40 90
Roman Chair Leg Raises

8 4:0:X 10-12 (Failure) 150
(Bent Knees)
‘Roll Outs’ 8 3:0:X 10-12 (Failure) 120
Decline Leg Raises 8 4:0:X 12-15 (Failure) 120

Abs
Hanging, Oblique Leg Raises 3 Per Side 3:1:2 9-12 (Failure) 150
Forward Facing Core Ball

6 4:1:2 Failure (Push for 20) 120
Crunches
Rope Crunches 6 4:0:X Failure (Push for 15) 120
Continued
 REST DAY


Warm Up

Chest
Don’t forget to
Continued
LEGS WEEK 2
Leg Press 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings, Leg Press (DO NOT Lock
Glutelas, Calf Knees)
Muscles

6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
Continued


Warm Up

Biceps
Don’t forget to
Continued
 REST DAY
SHOULDERS WEEK 2

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Continued


Warm Up
Sit Ups 5 2:0:2 30-40 90

8 4:0:X 10-12 (Failure) 150
(Bent Knees)

Abs
Hanging, Oblique Leg
3 Per Side 3:1:2 9-12 (Failure) 150
Raises

6 4:1:2 Failure Push for 20) 120
Crunches
Don’t forget to
Continued
 REST DAY


Warm Up

Chest
Continued
LEGS WEEK 3
Leg Press 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Muscles

6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
Continued


Warm Up
Failure
EZ Bar Curls 5 5:1:X 180
(Push for 10)
Biceps
Don’t forget to
Continued
 REST DAY
SHOULDERS WEEK 3

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Don’t forget to
Continued


Warm Up
Sit Ups 5 2:0:2 30-40 90

8 4:0:X 10-12 (Failure) 150
(Bent Knees)

Abs
Raises

Crunches
Don’t forget to
Continued
 REST DAY


Warm Up

Chest
Don’t forget to
Continued
LEGS WEEK 4
Leg Press 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Muscles

6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
Continued


Warm Up

Biceps
Continued
 REST DAY
SHOULDERS WEEK 4

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Don’t forget to
Continued


Warm Up
Sit Ups 5 2:0:2 30-40 90

8 4:0:X 10-12 (Failure) 150
(Bent Knees)

Abs
Raises

Crunches
Don’t forget to
Continued
 REST DAY
CHEST AND ABS WEEK 5


Warm Up
Chest Flat Dumbbell Press 5 3:0:X 7-10 (Failure) 120
Incline Dumbbell Flies 4 3:0:X 9-12 (Failure) 120
Low Cable Flies 4 3:0:X 9-12 (Failure) 120
Roman Chair Leg Raises 6 3:0:X Failure (Push for 15) 120
0 Between
Sides, Then
Oblique Core Ball Failure
Abs 4 Per Side 3:0:X 120 After
Crunches (Push for 20)
Second
Side
4 3:0:X Failure (Push for 20) 120
Crunches
Continued
LEGS WEEK 5
Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90
Walking Lunges 3 2:0:2 24 Steps 120

Quads,
Hamstrings,
Glutelas, Calf
Muscles
Leg Press
4 3:0:X 9-12 (Failure) None, Then
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
Stiff Leg Dead Lifts 4 3:0:X 9-12 (Failure)
None, Then
Leg Extensions 4 3:0:X 9-12 (Failure)
60 After
SUPERSET 2 Lying
Lying Hamstring Curls Hamstring
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
(If ‘chest and abs’ and ‘back and abs’ are proving too difficult/long, remove one abs session
and – if you desire – place it here instead of your rest)
Continued
BACK AND ABS WEEK 5


Warm Up
Weighted Wide-Arm Pull Ups 4 3:0:X 8-10 (Failure) 120
0 After
First
5 Per Arm, Then
Single-Arm Row 5:1:X 6-8 (Failure)
Arm 120 After
Back Second
Arm
Wide Arm Lat Push Downs 4 3:1:X 10-12 (Failure) 120
0 Between
Sides, Then
Failure
Abs Oblique Core Ball Crunches 4 Per Side 3:0:X 120 After
(Push for 20)
Second
Side
Crunches
Sit Ups 4 2:0:X 25-30 (Failure) 120
Continued
SHOULDERS WEEK 5

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Dumbbell Press 10 4:0:X 10 (Failure) 90
Seated Lateral Raise 10 4:0:X 10 (Failure) 90
Upright Row 5 3:0:X 9-12 (Failure) 120
Don’t forget to
Continued
BICEPS AND TRICEPS WEEK 5

Warm Up: Biceps Wide Arm Pull Ups 4 NA 10-20 90
Seated, Alternate Hammer -12 Per Arm

9
5 Per Arm 3:NA:X 120
Curls (Failure)
Biceps EZ Bar Curls 5 4:1:X 8-10 (Failure) 120
Pull Ups (Amended Grips:

Wide-Grip; Narrow-Grip; 10 2:0:2 10 90-120
Closed-Grip)
Warm Up: Triceps Narrow Arm Press Ups 4 NA 20 90-120
Dips (Weighted If Possible) 5 4:0:X 15-20 (Failure) 120
Triceps ‘Skull Crushers’ 4 3:0:X 8-12 (Failure) 150
ricep Push Downs

T
5 4:1:X 8-12 (Failure) 150
(Rope Or Bar)
Continued
 REST DAY


Warm Up
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 6

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings,
Glutelas, Calf
Muscles
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued
BACK AND ABS WEEK 6


Warm Up
0 After
First
5 Per Arm, Then
Arm 120 After
Back Second
Arm
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
SHOULDERS WEEK 6

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Continued


9
Curls (Failure)

Closed-Grip)
ricep Push Downs

T
5 4:1:X 8-12 (Failure) 150
(Rope Or Bar)
Continued
 REST DAY


Warm Up
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 7

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings,
Glutelas, Calf
Muscles
eg Press
L
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued
BACK AND ABS WEEK 7


Warm Up
0 After
First
5 Per Arm, Then
Arm 120 After
Back Second
Arm
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
SHOULDERS WEEK 6

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Continued


9
Curls (Failure)

Closed-Grip)
ricep Push Downs

T
5 4:1:X 8-12 (Failure) 150
(Rope Or Bar)
Continued
 REST DAY


Warm Up
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
42 HARRISONTWINS.COM 4
Continued
LEGS WEEK 8

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings,
Glutelas, Calf
Muscles
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued
BACK AND ABS WEEK 8


Warm Up
0 After
First
5 Per Arm, Then
Arm 120 After
Back Second
Arm
0 Between
Sides, Then
Oblique Core Ball Failure
Abs 4 Per Side 3:0:X 120 After
Second
Side
Forward Facing Core Ball Failure
4 3:0:X 120
Continued
SHOULDERS WEEK 8

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120
Continued


9
Curls (Failure)

Closed-Grip)
ricep Push Downs

T
5 4:1:X 8-12 (Failure) 150
(Rope Or Bar)
Continued
 REST DAY


Warm Up
Incline Dumbbell Press 4 3:0:X 7-10 (Failure) None, Then

Chest
150 After
SUPERSET 1
High Cable Flies 4 3:1:X 7-10 (Failure) Flies
Flat Dumbbell Press 4 3:0:X 7-10 (Failure) None, Then

Chest
150 After
SUPERSET 2 Flies
Low Cable Flies 4 3:0:X 7-10 (Failure)
Chest Decline bench press 4 4:1:X 7-10 150
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 9

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings, 90
Glutelas, Calf Progressing
Squats 10 2:0:2 10 (Almost Failure)
Muscles To 120 If
Needed)
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
(Same rule applies as for weeks 5-8 when training abs)
Continued
** Insert 40 reps of abs (mixed exercises)

between every set **
BACK AND ABS WEEK 9


Warm Up
Deadlifts 5 2:0:2 7-10 150
0 After
First
Arm, Then
Back Single-Arm Row 5 Per Arm 5:1:X 6-8 (Failure)
120 After
Second
Arm
Wide arm lat push downs 4 3:1:X 10-12 (Failure) 120
Continued
SHOULDERS WEEK 9

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Shoulders
Military Press (Barbell) 3 3:1:X 8-10 (Failure) 150
Upright Row 4 4:0:X 10 (Failure) None, Then

Shoulders 120 After
SUPERSET 1 Barbell
Barbell Shrugs 4 3:0:X 9-12 (Failure) Shrugs
4 (Triple
Drop Sets;
Seated Lateral Raises 3:0:X (Failure) 120
Ergo 3 Sets
Shoulders Per Set)
Continued

Warm Up: Wide Arm Pull Ups 4 NA 10-20 90

Biceps And
Triceps Narrow Arm Press Ups 4 NA 20 60-90
Biceps And EZ Bar Curls 5 4:1:X 8-10 (Failure) None, Then

Triceps: 120-150
SUPERSET 1 ‘Skull Crushers’ 5 4:1:X 8-10 (Failure) After ‘SC’
Seated, Alternate Hammer

4 3:NA:X 8-10 (Failure) None, Then
Curls
SUPERSET 2 120-150
After Dips
Dips (Weighted If Possible) 4 4:0:X 15-20 (Failure)
Rope Curls (Lying On Back) 4 4:1:X 8-10 (Failure)

None, Then
SUPERSET 3 120-150
ricep Push Downs
T After TPD
4 4:1:X 8-12 (Failure)
(Rope Or Bar)
Continued
 REST DAY


Warm Up

Chest
150 After
SUPERSET 1

Chest
150 After
SUPERSET 2 Flies
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 10

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings, 90
Muscles To 120 If
Needed)
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued

BACK AND ABS WEEK 10


Warm Up
Deadlifts 5 2:0:2 7-10 150
0 After
First
Arm, Then
120 After
Second
Arm
Don’t forget to
Continued
SHOULDERS WEEK 10

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Shoulders

Shoulders 120 After
SUPERSET 1 Barbell
4 (Triple
Drop Sets;
Ergo 3 Sets
Shoulders Per Set)
Continued


Biceps And

Triceps: 120-150

Curls
SUPERSET 2 120-150
After Dips

None, Then
SUPERSET 3 120-150
ricep Push Downs
T After TPD
4 4:1:X 8-12 (Failure)
(Rope Or Bar)
Continued
 REST DAY


Warm Up

Chest
150 After
SUPERSET 1

Chest
150 After
SUPERSET 2 Flies
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 11

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings, 90
Muscles To 120 If
Needed)
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued



Warm Up
Deadlifts 5 2:0:2 7-10 150
0 After First
Arm, Then
Back Single-Arm Row 5 Per Arm 5:1:X 6-8 (Failure) 120 After
Second
Arm
Continued
SHOULDERS WEEK 11

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Shoulders

Shoulders 120 After
SUPERSET 1 Barbell
4 (Triple
Drop Sets;
Ergo 3 Sets
Shoulders Per Set)
Don’t forget to
Continued


Biceps And

Triceps: 120-150

Curls
SUPERSET 2 120-150
After Dips

None, Then
SUPERSET 3 120-150
ricep Push Downs
T After TPD
4 4:1:X 8-12 (Failure)
(Rope Or Bar)
Continued
 REST DAY


Warm Up

Chest
150 After
SUPERSET 1

Chest
150 After
SUPERSET 2 Flies
0 Between
Sides, Then
Failure
(Push for 20)
Second
Side
Crunches
Continued
LEGS WEEK 12

Warm Up
Squats 3 2:0:2 15-20 90

Quads,
Hamstrings, 90
Muscles To 120 If
Needed)
Leg Press
(DO NOT Lock Knees)
SUPERSET 1 60 After
Stiff Legs
None, Then
60 After
SUPERSET 2 Lying
4 2:0:X 20-25 (Failure)
(Light) Curls
6 2:0:X 4 120
Calf Muscles
Seated Calf Raises
Muscles
 REST DAY
Continued



Warm Up
Deadlifts 5 2:0:2 7-10 150
0 After
First
Arm, Then
120 After
Second
Arm
Don’t forget to
Continued
SHOULDERS WEEK 12

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Shoulders

Shoulders 120 After
SUPERSET 1 Barbell
4 (Triple
Drop Sets;
Ergo 3 Sets
Shoulders Per Set)
Continued


Biceps And

Triceps: 120-150

Curls
SUPERSET 2 120-150
After Dips

None, Then
SUPERSET 3 120-150
ricep Push Downs
T After TPD
4 4:1:X 8-12 (Failure)
(Rope Or Bar)
 REST DAY
Don’t forget to
3 WORKOUT SECTION
FOOTNOTE FOR
It is obvious that this programme is intense.
Although we have tried our best with this workout to cater for all abilities,
some people will of course begin this programme at more advanced levels
of fitness than others, whilst also having more training experience. Below,
please find a section that aims to provide tips on how to alter training
intensity.
A point that we would like to make at this stage, too, is that the length of the three sections within
the workout can be extended. With the last section being the most intense, largely due to the rest
periods shortening and the extra work being placed into the programme, many may have the desire to
extend the middle 4 weeks in order to prepare for the final section.
Again, you can always remain in this section, reducing its rest periods, which will again aim to
increase your fitness levels and prepare you for the final section.
TIPS:
This is the portion of the exercise where you’re lowering the weight.
Alter the rest periods;
Alter the weight, as long as you are failing between 9-12 reps;
In some circumstances, if the workout is simply far too intense, you may wish to remove an exercise
from a session for a few weeks. Note this down and then instead of moving into the next stage, add the
exercise back in and do this for 3-4 weeks before progressing to the next stage.
4 EXPLAINED TEMPO
You’ll see in your training plan a column labelled ‘tempo’, which

sits between the columns ‘sets’ and ‘reps’. The tempo for a
certain exercise may be written as: 2:0:X.
The three figures relate to the 3 types of muscle contractions you’ll be utilising within each repetition
of an exercise. Those 3 contractions are:
1 THE ECCENTRIC PART 2 THE ISOMETRIC PART

This is the portion of the exercise where you’re This is the slight pause you may or may not have at
lowering the weight. the bottom of an exercise.
Examples of eccentric contractions If a pause is indicated, stick to it because this will

make your workout much harder by reducing the
When you lower the weight to your chest during
plyometric effect.
a bench press
When you’re lowering the weight to your head In plain English, pausing when it’s indicated
during a skull crusher means greater strain is placed on your muscles.
That in turn means you get the muscle
When your arms are moving upwards during a lat development you’re aiming for.
pull down - it’s easy to get confused with this one.
Even though your arms are moving up, the actual Practical examples of isometric holds
weight is lowering
When you pause at the bottom of a bench press
with the weight directly above your sternum
3 THE CONCENTRIC PART When you pause at the bottom of a squat
When you pause at the top of a lat pull down —

Out of the 3 phases in the tempo, the concentric
this is when the weight is at its lowest point
phase is less important than the first two.
You should base your training on the eccentric

contraction — the first number of tempo. NOTE
“Move the weight as quickly as you can” is not
This is what will give you the greatest results in
the same as “move the weight fast”.
bodybuilding/training in terms of aesthetic appeal.
If you’re lifting heavy weights, attempting to
You’ll see an X is often used for the concentric move them fast is counterproductive. Simply
portion of the tempo. When you see it written like this, focus on moving that particular weight as quickly
you should move the weight as quickly as you can. as you are able to.
5 PLAN 7 DAY DIET
When bulking, your diet is massively important, as you will know if

you have purchased and followed our cutting plan.
When bulking, however, the timings of our meals alter in relation to when we train, it’s not simply an
‘eating more’ approach. A common mistake made when bulking is that people think to eat more gives
faster and better results.
Whilst this is true to a certain extent, it is the timing of our carbohydrates that affects our growth
more so; we are going to ensure a) a hyperenergetic diet (too much energy consumed), and b) we will
ensure that we have eaten plenty of carbohydrates prior to exercise in order to get better results in
terms of strength and size.
DAY-BY-DAY DIET OVERVIEW

DAY CARBOHYDRATE INTAKE
MONDAY LOW CARBS
TUESDAY LOW CARBS
WEDNESDAY MODERATE CARBS
THURSDAY HIGH CARBS
FRIDAY LOW CARBS
SATURDAY MODERATE CARBS
SUNDAY HIGH CARBS WITH CHEAT MEAL
Continued
DAY 1 EXAMPLE: (Lower Carbohydrate Day)

Meal Number Meal
1 4-6 scrambled egg whites and 2 yolks; 50g of oatmeal with with water; 1 small banana
2
75g of almonds and 1 scoop of whey protein powder mixed with water
(snack)
ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage
O
3
cheese; 100g of wholegrain rice
4
(snack - Half of a small avocado with oven-baked salmon
pre training)
5
Lean minced steak; mixed green veg and carrot strips stir fired in a small helping of olive oil
(post training)
6
0% fat Greek yoghurt with blueberries and 20g of almonds
(snack)
7
2 scoops of whey protein mixed with water
(snack)

Meal Number Meal
egg white and 2 egg yolk omelette mixed with ham; 50g of oatmeal mixed with skimmed
4
1
milk
2
Tuna mixed with a small helping of low-fat mayo; 3 wholegrain rice cakes
(snack)
ven baked chicken/turkey breast; green veg and 50g of cashew nuts (stir-fried, boiled or
O
3
steamed); low-fat cottage cheese on the side (optional)
4
00g of smoked salmon and rye bread (2 pieces); 1 scoop of whey protein mixed with water
1
(snack -
and 20g of wholegrain oats
pre training)
5 ven baked chicken breast; green veg and chopped carrot (stri-fried, boiled or streamed);
O
(post training) 100g of wholegrain rice; small helping of low calorie tomato salsa or equivalent
6
1-2 scoops of whey protein powder mixed with water
(snack)
Continued
DAY 3 EXAMPLE: (Moderate Carbohydrate Day)

Meal Number Meal
1 8 scrambled egg whites and 3 yolks; mix with 100g of grilled chicken breast
2
1 large banana on top of 60g of oatmeal mixed with skimmed milk
(snack)
ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of wholegrain
O
3
rice; mixed with a low-calorie tomato based stir-fry sauce/hoisin-style sauce
4
hicken and avocado salad (half avocado; 150g chicken breast; mixed green leafy veg; chilli
C
(snack -
salt; drizzle of olive oil; 50g of wholegrain rice)
pre training)
rilled steak or stir-fried mince beef; 150g of baked sweet potato; mixed green veg, includ-
G
5
ing broccoli, green beans and spinach (boiled/steamed); small helping of low calorie tomato
(post training)
salsa or equivalent
6
2 tins of tuna mixed with a small helping of low-fat mayonnaise
(snack)
DAY 4 EXAMPLE: (High Carbohydrate Day)

Meal Number Meal
1 200g of low-fat Greek yoghurt mixed with one scoop of whey protein and 30g of almonds
2
1 small banana on top of 50g of oatmeal mixed with skimmed milk
(snack)
ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 100g of wholegrain
O
3
rice; mixed with a low-calorie tomato based stir-fry sauce/hoisin-style sauce
4
(snack - 1 scoop of protein powder mixed with water and 30g of oatmeal
pre training)
5 rilled steak or stir-fried mince beef; 150g of wholegrain pasta; 100g of spinach
G
(post training) (streamed); small helping of low calorie tomato salsa or equivalent
6
2 scoops of whey protein powder mixed with water
(snack)
7
(middle of 100g of smoked salmon with a serving of balsamic vinegar
night snack)
Continued

Meal Number Meal
1 4-6 scrambled egg whites and 2 yolks; 50g of oatmeal with water; 1 small banana
2
75g of almonds and 1 scoop of whey protein powder mixed with water
(snack)
tins of tuna mixed with a small helping of low-fat mayonnaise; consume with 3
2
3
wholegrain rice cakes
4
(snack - Lean minced steak; green veg (stir-fried, boiled or steamed); 100g of wholegrain rice
pre training)
5 ven-baked chicken breast; mixed green veg and carrot strips stir fired in a small
O
(post training) helping of olive oil
6
200g of 0% fat Greek yoghurt with blueberries and 20g of almonds
(snack)
7
(middle of 2 scoops of whey protein mixed with water
night snack)
Don’t forget to
Continued
DAY 6 EXAMPLE: (Moderate Carbohydrate Day)

Meal Number Meal
1 1 large banana on top of 50g of oatmeal mixed with skimmed milk; 3 hard boiled eggs
2
75g of almonds; 1 scoop of whey protein powder mixed with water
(snack)
3 Oven-baked chicken breast; mixed green veg (broccoli, green beans and spinach)
4
Half of a small avocado with oven-baked fish (any white fish or salmon);
(snack -
80g of wholegrain rice
pre training)
ven-baked chicken breast; 150g of baked sweet potato; mixed green veg, including broc-
O
5
coli, green beans and spinach (boiled/steamed); small helping of low calorie tomato salsa
(post training)
or equivalent
6
150g of low-fat Greek yoghurt mixed with 20g of almonds
(snack)
7
(middle of 2 scoops of whey protein powder mixed with water
night snack)
DAY 7 EXAMPLE: (High Carbohydrate Day) with cheat meal

Meal Number Meal
scrambled egg whites (with 3 egg yolks); 50g of oatmeal mixed with skimmed milk (top
8
1
with 1 chopped, small banana)
2
2 scoops of whey protein powder mixed with water; 50g of almonds
(snack)
3 2 slices of wholegrain rye bread; 100g of smoked salmon
4
(snack - Half avocado; 100g of baked sweet potato; 1 tuna steak (pan fried)
pre training)
5
High carbohydrate CHEAT MEAL
(post training)
6
1 scoop of whey protein powder mixed with water
(snack)
6 DIET SECTION
FOOTNOTE FOR
The diet above consists of a large amount of carbohydrates,

with carbohydrates being consumed prior to exercise as well as
post.
We need to keep carbohydrate intake high prior to your workout to ensure that there is sufficient blood
sugar when training in order to grow; if blood sugars are insufficient, a) you won’t be able to train at an
intensity high enough to bulk, and b) your body may use a higher proportion of protein for energy, which
will contribute to muscle degradation at a higher rate. Obviously, when bulking, this is something that
we want to avoid.
As for after training, we need high amounts of carbohydrates to be taken into the muscle (this occurs
as a result of increased insulin release during exercise) so that muscle tissue repair is initiated; this
movement of glucose into the muscle also causes an increase in amino acids transported into the muscle
cell – something that promotes protein synthesis and therefore helps us to grow our muscle mass.
KEY TIPS
This is the portion of the exercise where you’re lowering the weight
Aim to always (at least on most days as shown meal you consume post training, which may mean
above) consume carbohydrate both before and after that you increase it above the value already stated
training; above;
Ensure that protein intake when eating meat or fish Ensure that water intake remains high, drinking
is high enough to encourage growth (see portion nothing but water and – in places – black coffee;
sizes and amend them if necessary);
Always monitor changes in your body composition
The above diet gives carbohydrate portion sizes in and amend accordingly; one of us is always available
most places – these can be amended if you are a) to our customers via email to deal with small
currently at a very low body weight (lower the carb questions regarding our programmes and how to
amounts), or b) at an already large muscle mass properly use them;
(increase them POST training if necessary);
You may see increases in body fat percentage when
Generally – as with our Guide to Cutting – have a using our Complete Guide to Bulking properly.
low-calorie, tomato-based sauce or equivalent with Please be aware that this is the case; always
your post training meal; follow your bulk with a cutting programme for best
results.
If you train in the morning, aim to have meal 3 after
your training session, consequently moving meal There is no need for clients to know their macros
2 to the position of meal 3; ensure, though, that here, as we’ve taken this into consideration and
you have a healthy amount of carbohydrates in the worked this out for this bulking diet.
Continued
PORTION SIZES (unless otherwise stated)
CARBOHYDRATES
FOOD DRY WEIGHT (WEIGHT UNCOOKED)
Oatmeal 30-60g
Wholegrain Pasta/Rice 80-200g
Sweet Potato 150-200g
Sweet 2-4 pieces
PROTEIN
Chicken 150-250g
Turkey 150-250g
Beef Steak 150-250g
Beef Mince 150-250g
Tuna (Tin Or Steak) 120-200g
Salmon 150-200g
NOTE
The green vegetables section can be amended massively – this is fine to do so; when cooked, the green veg
(spinach and rocket for example) will decrease in size, so therefore you can increase the weight. Some will opt
for uncooked, hence there is a significant difference in weight.
Continued
OTHER
Almond nuts 20-30g
Cottage cheese 100g
Salsa or equivalent 2 tbsp
Greek yoghurt 100-200g

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BULKING

 DAILY MEAL PLAN

69 7-Day Diet Plan

74 Footnote For Diet Section

75 Recommended Portion Sizes

When writing personal plans for many of

High: low split

Stair master HIIT 20 1.20: 1.20 Novice

Stair master HIIT 25 1.40: 1.40 Expert

High: low split

Treadmill HIIT 20 1.20: 1.20 Novice

Treadmill HIIT 25 1.40: 1.40 Expert

High: low split

Rowing machine HIIT 20 1: 1 Novice

Rowing machine HIIT 25 1: 1 Expert

Tips and guidance for cardio:

Key points within the 12-week plan:

Weeks 1-4 Weeks 5-8 Weeks 9-12

Tuesday Legs Tuesday Legs Tuesday Legs

Thursday Rest Thursday Rest Thursday Rest

Friday Shoulders Friday Shoulders Friday Shoulders

Biceps and Biceps and

Sunday Rest Sunday Rest Sunday Rest

Tempo explained (in depth explanation on page 68)

CHEST AND TRICEPS WEEK 1

Incline Dumbbell Press 3 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 7-10 (Failure) 150

Flat Bench Press 4 3:1:X 7-10 (Failure) 150

High Cable Flies 3 3:0:X 7-10 (Failure) 150

Close-Grip Bench Press 3 3:0:X 9-12 (Failure) 150

Triceps Tricep Dips 3 2:0:X Failure (Push for 20) 120

‘Skull Crushers’ 3 2:0:X 9-12 180

Leg Press 3 2:0:2 15-20 90

Squats 4 4:0:2 8-10 (Almost Failure) 150

Hamstrings Hamstring Curls 4 4:1:X 9-12 (Failure) 90

Quadriceps Quad Extensions 4 4:1:X 9-12 90

Seated Calf Raises (HEAVY)

BACK AND BICEPS WEEK 1

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Narrow Lat Pull Downs 5 5:0:X 6-8 (Failure) 150

Weighted Wide-Arm Pullups 4 3:0:X 8-10 (Failure) 120

Back Bent Over T-Bar Row 5 5:1:X 6-8 (Failure) 120

Wide Arm Lat Pull Downs 4 3:1:X 8-10 (Failure) 150

Seated Low-Row 5 4:1:X 6-8 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Dumbbell Press 4 4:0:X 6-8 (Failure) 150

Barbell Press 3 4:1:X 8-10 (Failure) 150

Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Shoulders Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Forward Raise 4 3:0:X 9-12 (Failure) 90

Arnold Press 4 4:0:X 12-15 (Failure) 150

Barbell Shrugs 3 3:2:X 8-10 (Failure) 150

ABS AND CARDIO WEEK 1

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Roman Chair Leg Raises

‘Roll Outs’ 8 3:0:X 10-12 (Failure) 120

Decline Leg Raises 8 4:0:X 12-15 (Failure) 120

Forward Facing Core Ball

Rope Crunches 6 4:0:X Failure (Push for 15) 120

CHEST AND TRICEPS WEEK 2

Incline Dumbbell Press 3 2:0:2 15-20 90

Triceps Tricep Dips 3 2:0:X Failure (Push for 20) 120