8 WEEK BODY BULKING PLAN

This 8-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
short-changing 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 8 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
Week 4
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
Shoulder
Chest &
Back Rest Legs Rest & Rest
Biceps
Triceps
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
Week 7
Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49
Back Arms Chest Rest Legs Shoulder Rest
Week 8
Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56
Back Chest Arms Rest Legs Shoulder Rest
 
DAY 1
CHEST

WORKOUT SETS REPS

Incline Bench Press 3 10

 Flat Bench Press 3 10

Flat Bench Dumbbell

3 10
Fly

Parallel Dips 3 10

Straight Arm pull

3 10
over

Standing Calf Raise 6 10

 
 

Day 2

Arms

Workout Sets Reps

Rope Push Down 3 10

Parallel Dips 3 10

Skull Crusher 3 10
 Close Grip Bench 3 10
Press

Rod Push Down 3 10

Barbell Curl 3 10

Preacher Curl 3 10

Dumbbell Bicep
3 10
Curl

Hammer Curl 3 10

Reverse Barbell
3 10
Curl
 
Day 3 Rest day
 

Day 4

Back

Workout Sets Reps

Reverse Lat Pull

4 10
Down

Single hand
4 10
dumbbell row
 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
3 10
raise

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
4 8
Press

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

3 10
press

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

3 10
preacher curl

Reverse Barbell Curl 3 10

 
Day 11
 Back

Workout Sets Reps

Wide grip Lat Pull

4 10
Down

Deadlift 4 10

One arm dumbbell

3 8
row

Barbell Row 3 8

T Bar row 3 8

Seated cable row 4 8

Hyperextension 4 10

Straight arm rope

7 8
pulldown

Day 12

Shoulder
 Workout Sets Reps

Shoulder Press
4 8
Machine

Side raise 4 10

Barbell overhead
3 10
raise

Rear front delt raise 4 10

Rope face pull 4 10

Cable side raise 7 10

smith machine
5 12
shrugs

Day 13

Legs

Workout Sets Reps

 Leg Extension 16 16 14 12 12 10 10 16 16 14 12 12 10 10

Leg Press 4 15

Hack Squat 3 10

Smith Machine
5 10
Squat

Barbell Lunges 4 8

Leg Curl 9 10

Stiff Leg Deadlift 3 8

Calf raises 6 10

 
Day 14 Rest Day
 
Day 15

Shoulder

Workout Sets Reps

Side raise 3 12

Shoulder dumbbell
3 12
press
Side Cable raise 3 12
 Barbell overhead
2 10
front raise

Rear delt raise 3 10

Tricep rope
4 15
overhead extension

Single Hand
3 15
Dumbbell
Close Grip Bench
3 8
press

Skull Crusher 3 8

Dumbbell Kick 3 8

Day 16

Back

Workout Sets Reps

Wide Grip Lat Pull 3 10

Single hand
3 10
dumbbell

Barbell row 4 10
 Deadlift 3 10

T Bar 3 10

Wide grip lat pull

3 10
behind back

Seated cable row 3 10

Hyperextension 3 10

 
 

Day 18

Chest

Workout Sets Reps

Incline Bench Press 5 10

Dumbbell Flat
3 12
bench press

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

3 10
curl

Hammer Curl 2 12

Reverse Barbel curl 6 15

Day 19

Legs

Workout Sets Reps

Leg Extension 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

Close Grip Bench

3 10
Press

Rod Push Down 3 10

Barbell Curl 3 10

Preacher Curl 3 10

Dumbbell Bicep
3 10
Curl
 Hammer Curl 3 10

Reverse Barbell
3 10
Curl
 
Day 21 Rest Day

Day 22

Back

Workout Sets Reps

Chin Up 4 10

Reverse grip lat pull

3 10
down

Reverse grip barbell

3 10
rowing

Single hand dumbbell

3 10
row

Seated cable iso

3 10
rowing

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
3 12
press

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
3 10
Cable

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
4 12
press

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

5 12
press

Skull crusher 7 110

Day 29

Chest
 Workout Sets Reps

Decline Dumbbell
5 12
Fly

Decline bench
3 10
dumbbell press

Flat bench press 3 10

Cable cross low to

7 10
high

 
 
 

Day 30

Back

Workout Sets Reps

Lat pull down 4 12

reverse
 T Bar rowing 3 10

Single hand
3 12
dumbbell

Iso rowing 3 10

Lat pull down

3 10
reverse

Seated Cable
7 12
rowing

 
 
 

Day 31

Arms

Workout Sets Reps

Rope push down 3 10

Close grip bench

3 10
press

Parallel Dip 3 10

Reverse push down 3 10

 Lying Triceps press 7 10

EZ bar curl 4 10

Single hand cable

3 10
curl

Single hand
dumbbell preacher 3 10
curl

Reverse Curl 3 10

 
 

Day 32

Legs

Workout Sets Reps

Leg Extension 4 10

Leg Press 3 10

Hack Squat 3 10

Smith Machine
4 10
squat
Barbell Lunges 2 10
 Lying Leg curl 3 10

Calf Press 4 10

 
Day 33 Rest Day
 
 

Day 34

Shoulder

Workout Sets Reps

Smith machine
4 10
shoulder press

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
3 10
dumbbell

Barbell Rowing 3 10

T Bar 3 10

Seated Row 4 10

Hyperextension 3 10

Straight arm row

3 10
pull down

 
 
 Day 38

Arms

Workout Sets Reps

Barbell Curl 4 12

Dumbbell Curl 3 10

One arm preacher

3 10
curl

Hammer Curl 3 10

Reverse Barbel curl 3 10

Tricep rope
3 10
overhead extension

Single Hand
3 10
Dumbbell
Close Grip Bench
3 10
press

Skull Crusher 3 10

 
 

Day 40

Legs
 Workout Sets Reps

Leg Press 6 12

Leg Extension 4 10

Lunges 3 10

Smith machine
3 10
squat

Bench step up 3 10

Leg Curl 4 10

Calf raise 3 10

Seated calf raise

3 10
with weight

 
 

Day 41

Shoulder

Workout Sets Reps

 Dumbbell Press 4 10

Side & Front

3 10
alternate raise

Pec Dec 3 10

Cable Side raise 7 10

Cable Upright 3 15

Barbell Shrugs 10 10

 
Day 42 Rest day

Day 43

Back

Workout Sets Reps

Straight Arm Rope 3 12

pull down
 Seated Rowing 3 10

Double Hand
3 10
Dumbbell

Barbell rowing 3 10

Single hand t bar

3 10
rowing

Deadlift 3 12

Lat pull down 3 12

 
 

Day 44

Arms

Workout Sets Reps

Rod push down 3 10

Cable Curl 3 10
 Over head extension 4 10

Rope hammer curl 4 10

Skull Crusher 3 12

Preacher Curl 3 12

Dumbbell Curl 3 12

Triceps Kick 3 12

Day 45

Chest

Workout Sets Reps

Cable Cross 5 10

Flat bench dumbbell

3 10
press

Incline dumbbell fly 3 12

 Parallel dips 3 10

Decline bench fly 3 12

Chest press 7 10

 
Day 46 Rest Day
 

Day 47

Legs

Workout Sets Reps

Hack Squat 4 10

Leg Extension 3 12

Lunges 3 10

Leg Curl 3 10
 Leg press 3 10

Calf raises 7 10

 
 

Day 48

Shoulder

Workout Sets Reps

Side raise 4 10

Front Raise 3 12

Dumbbell press 3 10

Dumbbell Upright 3 10

Cable side raise 3 10

Barbell Shrugs 7 10
 
Day 49 Rest day
 

Day 50

Back

Workout Sets Reps

Seated rowing 4 10

Lat pull down 3 10

T Bar 3 10

Iso Rowing 3 12

Single hand rowing 3 10

Deadlift 5 10
 
 

Day 51

Chest

Workout Sets Reps

Chest Press 3 10

Butterfly 3 12

Flat Bench press 4 10

Dumbbell Fly 4 12

Cable Cross 5 15

 
Day 52
 Arms

Workout Sets Reps

Dumbbell Curl 4 12

Spider Curl 3 12

Dumbbell Curl 3 10

Reverse curl 3 10

Rod push down 3 10

Skull Crusher 3 10

Triceps Kick 3 10

Wrist roll 3 10

 
Day 53 Rest Day

Day 54

Legs
 Workout Sets Reps

Cable Squat 3 10

Cable Lunges 3 12

Leg Extension 3 10

Leg Press 3 12

Hack Squat 4 10

Calf raises 5 10

 
 
 

Day 55

Shoulder

Workout Sets Reps

Barbell Press 3 10
 Side raise 3 10

Front raise 3 10

Upright 3 10

Cable Side raises 3 10

Cable rear delft fly 3 10

Bus Driver 3 10

Shrugs 3 10

 
Day 56 Ret Day
Bulking Plan – Some more tips
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