Working Out

This is the workout plan that goes allow with the diet. A bulking weight lifting plan emphasizes low reps and high weights. The weight determined for each set is a product of your one repetition max (1RM) for each lift. The 1RM is the maximum you can lift for one repetition, so if your 1RM for bench is 225lbs, that should be the absolute most that you are physically capable of lifting.  Without boring you with the science behind it, for lifting for pure strength gains (which bulking is) you want your sets to range from 65% of your 1RM to 85% of your 1RM. Another thing is that unless otherwise stated, every single set for every lift is five repetitions.

For weeks one through three you will do three sets of each lift, the first set will be 65% of your 1RM, the second set will be 70% of your 1RM, and the third set will be 75% of your 1RM. For weeks four through six you will move up to four sets per lift and the fourth set will be 80% of your 1RM. For weeks seven and eight, you will move up to five sets for each lift with the last set being 85% of your 1RM.

For those confused about how to set their weight for each lift I will provide an example. Let’s say that someone’s bench press 1RM is 315lbs

65%= 205lbs

70%= 220lbs

75%= 235lbs

80%= 250lbs

85%= 270lbs


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