Bulking Program: 12 Weeks Intense Bulk Up Workout and Diet (Veg & Non-Veg) Plan

12-week intense bulking workout and diet plan - Fitzabout

This 12-week intense bulking workout and diet program builds some serious muscle.

Follow this bulking up workout and diet plan, it will get you to the goal.

Intense Bulking Workout Plan

The bulking workout plan is intense, and you better be prepared for it. It means you approach every workout with a resolute killer instinct. If you do, you’ll be on your way to success and laughing at all the little cuckoos in the gym as they go through another set of unintentional sleeping leg extensions while you’re stronger than they imagined.

Bulking Workout Schedule

DaysWorkouts
Day-1Chest + Biceps
Day-2Legs + Calf
Day-3Shoulders + Traps
Day-4Arms
Day-5Abs + Cardio
Day-6Back + Triceps
Day-7Off day
(Get the Massage)

Day-1: Chest + Biceps Workout

ExercisesSets x Reps
CHEST WORKOUT
1. Warm-up:
Push Ups
2 x (max)
2. Superset:
(A) Incline press
(B) Push up on dumbbells

3 sets x (6-8) reps
3 sets x (10-12) reps
3. Superset:
(A) Bench press
(B) Incline push ups

3 sets x (6-8) reps
3 sets x (10-12) reps
4. Superset:
(A) Dumbbell fly
(B) Dips

3 sets x (10-12) reps
3 sets x (10-12) reps
BICEPS WORKOUT
5. Superset:
(A) EZ-bar curl
(B) Reverse machine bar curl

3 sets x (6-8) reps
3 sets x (10-12) reps
6. Superset:
(A) Dumbbell hammer curl
(B) Rope curl (chest facing down)

3 sets x (6-8) reps
3 sets x (10-12) reps

Day-2: Legs + Calf Workout

ExercisesSets x Reps
1. Warm-up:
Body weight squat
2 x (20-30) reps
2. Back squat3 sets x (6-8) reps
3. Superset:
(A) Barbell deadlift
(B) Dumbbell stiff leg deadlift

3 sets x (6-8) reps
3 sets x (10-12) reps
4. Barbell front squat 3 sets x (6-8) reps
5. Superset:
(A) Dumbbell lunges
(B) Seated calf raise

3 sets x (6-8) reps
3 sets x (10-12) reps

Day-3: Shoulders + Traps Workout

ExercisesSets x Reps
1. Warm-up:
Standing shoulder press
2 x (15-20)
2. Superset:
(A) Seated barbell press
(B) Single hand dumbbell press

3 sets x (6-8) reps
3 sets x (10-12) reps
3. Superset:
Dumbbell side raise + Dumbbell front raise
(Note: 1 rep side + 1 rep front together = 8 + 8 reps)

3 sets x 16 reps
(8 + 8) reps = 16 reps
4. Cable rear delt fly3 sets x (10-12) reps
5. Superset:
(A) Barbell shrugs
(B) Rope shrugs

3 sets x (6-8) reps
3 sets x (10-12) reps
6. Arm paddle
(1-2) sets x 40 reps

Day-4: Arms Workout

ExercisesSets x Reps
1. Warm-up:
Dumbbell curl + Dumbbell kickback
1 x (20-30) reps
2. Superset:
(A) Close grip EZ bar curl
(B) Dumbbell skull crusher

3 sets x (10-12) reps
3 sets x (10-12) reps
3. Superset:
(A) Spider inward curl
(B) Dumbbell skull crusher

3 sets x (10-12) reps
3 sets x (10-12) reps
4. Superset:
(A) Laying cable curl
(B) Dumbbell extension

3 sets x (10-12) reps
3 sets x (10-12) reps
5. Superset:
(A) Barbell standing behind the back forearm curl

3 sets x (12-15) reps

Day-5: Abs + Cardio Workout

ExercisesSets x Reps
1. Stability ball crunch3 sets x (15-20) reps
2. Hanging leg raise 3 sets x (15-20) reps
3. Plank side to side3 sets x (15-20) reps
4. Ab roller3 sets x (15-20) reps

Day-6: Back + Triceps Workout

ExercisesSets x Reps
BACK WORKOUT
1. Warm-up:
Pull ups
1-2 x (max) reps
2. Superset:
(A) Wide grip lat pull down
(B) Cable single hand rows

3 sets x (6-8) reps
3 sets x (10-12) reps
3. Superset:
(A) Barbell rows
(B) Single hand dumbbell rows

3 sets x (6-8) reps
3 sets x (10-12) reps
4. Lat rope pull down3 sets x (10-12) reps
TRICEPS WORKOUT
5. Superset:
(A) Skull crusher
(B) Rope overhead extension

3 sets x (6-8) reps
3 sets x (10-12) reps
6. Superset:
(A) Close grip triceps pressdown
(B) Cable kickback

3 sets x (6-8) reps
3 sets x (10-12) reps
7. Bench dips3 sets x (12-15) reps

Keynote: Rest 2-3 minutes after each superset.

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Day-7: Get the Massage

A once-a-week massage after this intense bulking training is a great way to relax and speed up the healing process of sore muscles.

Make sure to drink plenty of water in the hours after the massage to help flush out the toxins that are released from the body during the treatment. If you can’t afford a massage, you can always massage yourself with a lacrosse ball and/or foam roller.

Most people these days are familiar with the proper use of a foam roller, but may not be proficient in self-massage with a lacrosse ball. It works the same way, as you land on the floor and lie on the ball and spin in different directions, working out knots in the muscles.

For shoulder pain, try placing the ball behind or to the side of the shoulder blade. Find a tender area and just lie there or walk around a bit.

A great way to loosen up the hips is to sit with a glute on the ball, while crossing one leg over the opposite knee and rotating as far as you need to find tender areas.

However, be prepared for some serious pain. Trust me, though; The results will be worth it.

Intense Bulking Diet Program

Before starting this intense bulking diet program, the first step is to calculate your daily calorie intake. Each one’s height, weight, age is different, so they need different calories.

Follow the 3 steps below to figure out the calorie intake to gain muscle mass:

  1. Calculate BMR:
    • Use BMR mobile app or Online BMR calculator to calculate the BMR.
    • Enter the height/weight/age, including moderately active (5 days a week)
    • Let’s say your BMR came in at 1700.
  2. Calculate maintenance calories (Formula = BMR x 1.5):
    • 1700 x 1.5 = 2550 calories
    • So the maintenance calorie is 2550
  3. Add extra calories to bulking up or gaining:
    • To gain 0.5 lbs per week, add 250 calories in your maintenance calorie. So to gain 0.5lbs, your calories’ intake will be 2550 + 250 = 2800.
    • To gain 1lbs per week, add 500 calories in your maintenance calorie. So your calorie intake will be 2550 + 500 = 3050.
    • Add 1000 calories if you want to gain 2lbs per week, then 2550 + 500 = 3550 will be your calorie intake.
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Our Calories Calculator App.

Non-Veg Bulking Diet Plan

Macro-breakdown: Total Calories = 3497; carbs = 481g, protein = 220g, fat = 90g.

1. Breakfast: Bulk Up Protein Shake

IngredientsQuantities
Whey protein2 scoop
Banana2
Oats powder1/2 cup
Milk240 ml
Peanut butter1.5 spoon
Water150 ml
Cinnamon1 pinch
Calories = 681Carbs = 92g
Protein = 40g
Fat = 17g

2. Morning Snack: Omelet and Bread Toast

IngredientsQuantities
Eggs2 whole + 2 whites
Multigrain bread3-4 slices
Jam2 spoon
Banana
(optional)
1-2
Calories = 550Carbs = 78g
Protein = 28g
Fat = 14g

3. Lunch: Rice, Peas and Eggs

IngredientsQuantities
Eggs4 whites
Rice1 cup
Kidney beans1/2 cup
Peas1/2 cup
Coconut oil or Ghee1 spoon
Calories = 471Carbs = 60g
Protein = 24g
Fat = 15g

4. Evening Snack: Banana Milk Shake

IngredientsQuantities
Whey protein1 scoop
Banana2
Oats powder1/2 cup
Peanut butter1.5 spoon
Milk240 ml
Water150 ml
Cinnamon1 pinch
Calories = 681Carbs = 92g
Protein = 40g
Fat = 17g

5. Pre/During/Post Workout

Macro-breakdown: Calories = 400; carbs = 50g, protein = 50g, fat = 0g.

Pre-Workout
IngredientsQuantities
Any pre-workout supplement1 scoop
Creatine3-5g
Water200-240 ml
During-Workout
IngredientsQuantities
BCAA5-10g
Water300-500 ml
Post-Workout Drink
IngredientsQuantities
Whey protein1-2 scoop
Glutamine3-5g
Creatine3-5g
Water200-350 ml
Juice: 45 minutes After Post-Workout Drink
IngredientsQuantities
Orange and Apple350 ml

6. Dinner: Chicken Potato Beans

IngredientsQuantities
White channe1/2 cup
Potato220g
Tomato1 whole
Grilled chicken80g
Sause1 spoon
Calories = 378Carbs = 70g
Protein = 20g
Fat = 15g

7. Before Bed Meal: Milk Protein

IngredientsQuantities
Casein protein or Whey protein1/2 scoop
Milk100 ml
Peanut butter1 spoon
Brown rice bread or Rice cake2
Calories = 336Carbs = 39g
Protein = 18g
Fat = 12g

Veg Bulking Diet Plan

Macro-breakdown: Total Calories = 3401; carbs = 434g, protein = 239g, fat = 82g.

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1. Breakfast: Mass Gain Oats

IngredientsQuantities
Whey protein2/3 scoop
Oats2/3 cup
Granola or Cereals1/4 cup
Banana1/2
Apple1/2
Brans1 spoon
Walnuts1/8 cup
Almonds1/8 cup
Cranberries1/8 cup
Raisin1/8 cup
Cinnamon2 pinch
Calories = 595Carbs = 80g
Protein = 35g
Fat = 15g

2. Morning Snack: Mass Gain Banana Protein

IngredientsQuantities
Whey protein1 scoop
Whole wheat bread1 slice
Banana1
Peanut butter1 spoon
Calories = 386Carbs = 45g
Protein = 33g
Fat = 11g

3. Lunch: Mass Gain Potato Bowl

IngredientsQuantities
Paneer50g
Kidney Beans1/2 cup
Sweet potato140g
Soy chunks25g
Spinach1/2 cup (chopped)
Green papper1/2
Green onion1/4 cup (chopped)
Tomato2 spoon (chopped)
Pine apple or Mango1/3 cup (chopped)
Yogurt sauce topping
Calories = 490Carbs = 68g
Protein = 33g
Fat = 10g

4. Evening Snack: Mass Gain Protein Shake

IngredientsQuantities
Whey protein1 scoop
Milk240 ml
Oats powder1/2 cup
Banana2
Peanut butter1.5 spoon
Water150 ml
Cinnamon1 pinch
Calories = 681Carbs = 92g
Protein = 40g
Fat = 17g

5. Pre/During/Post Workout

Macro-breakdown: Total Calories = 400; carbs = 50g, protein = 50g, fat = 0g.

Pre Workout
IngredientsQuantities
Any pre-workout supplement1 scoop
Creatine3-5g
Water200-240 ml
During Workout
IngredientsQuantities
BCAA5-10g
Water300-500 ml
Post Workout
IngredientsQuantities
Whey protein1-2 scoop
Glutamine3-5g
Creatine3-5g
Water200-350 ml
Juice: 45 minutes After Post-Workout Drink
IngredientsQuantities
Orange and Apple350 ml

6. Dinner: Tofu Broccoli Beans Salad

IngredientsQuantities
Tofu (grilled, roasted or pan cooked)200g
Pine apple ring1
Broccoli cabbage salad:
Broccoli (crushed)
Cabbage (crushed)
Ranch

1/2 cup
1/2 cup
1 spoon
Beans salad:
Kidney beans
Chickpeas
Tomato
Onion
Lemon
Carrots
Red chutney or Ketchup
Cilantro
Papper/Salt

1/4 cup
1/4 cup
2 spoon
2 spoon
1/2
2 spoon


Calories = 513Carbs = 60g
Protein = 30g
Fat = 17g

7. Before Bed Meal: Milk Protein Rice Cake

IngredientsQuantities
Casein or whey protein1/2 scoop
Brown bread or Rice cake1
Milk1/2 cup
Peanut butter1/2 spoon
Calories = 336Carbs = 39g
Protein = 18g
Fat = 12g

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