One of the toughest things to accomplish in the fitness world is a successful bulk. A main reason it can be so challenging is that everyone is different so there isn’t really a set-in-stone proper way to bulk. Now I am not one to say that I am in any way “bulky” but after changing my diet and implementing a similar lifting plan, the numbers on the scale and the weights in the gym went up. I have also never done the whole bulk-then-cut plan, rather a constant “lean bulk” (in Bradley Martyn’s words). Lastly, perhaps the most important thing about gaining muscle is a clean and healthy diet. It is certainly more expensive and time consuming but seeing results in the gym and feeling healthier on a daily basis is well worth the money. With that being said, provided along with a 5-day workout plan is a very basic nutrition plan.
















































































There is a lot of freedom with this workout plan as well. There really is no particular order in which the exercises should happen and will totally depend upon the user. “Core” days are totally up to the user as well. 10 – 15 minutes is all that’s really needed in addition to the exercises. As far as the macros for the nutrition plan are concerned, the most important thing is to consume your body weights’ equivalent of protein plus an extra 10-20%. So 1 lb. of body weight = 1 gram of protein. Don’t be worried about carbs and fat as much just as long your intake isn’t a ridiculous amount. Carbs are needed for protein synthesis so it’s okay to eat carbs.

Finally, if there is any confusion about exercises, the internet is one of the best resources to use in order to find “how-to’s” about workouts. I truly hope this plan works. At the least, I hope it provides inspiration or a spark for any who are stuck  in their current fitness plans. Besides, a change is necessary every once in a while.