Best Workouts for Bulking Up and Building Natural Strength
As a trainer, I recommend a workout plan that focuses on progressive resistance training to help you build muscle mass and gain weight. Here’s a sample workout plan that you can follow:
Monday:
- Warm up: 10-15 minutes of light cardio (such as jogging or cycling)
- Barbell Squat: 3 sets of 8-10 reps, increasing weight each set.
- Barbell Deadlift: 3 sets of 8-10 reps, increasing weight each set
- Dumbbell Lunges: 3 sets of 8-10 reps, increasing weight each set
- Barbell Bench Press: 3 sets of 8-10 reps, increasing weight each set
- Dumbbell Rows: 3 sets of 8-10 reps, increasing weight each set
Wednesday:
- Warm up: 10-15 minutes of light cardio (such as jogging or cycling)
- Barbell Shoulder Press: 3 sets of 8-10 reps, increasing weight each set
- Barbell Curl: 3 sets of 8-10 reps, increasing weight each set
- Dumbbell Tricep Extension: 3 sets of 8-10 reps, increasing weight each set
- Pull-ups: 3 sets of maximum reps.
- Dumbbell Hammer Curl: 3 sets of 8-10 reps, increasing weight each set
Friday:
- Warm up: 10-15 minutes of light cardio (such as jogging or cycling)
- Barbell Deadlift: 3 sets of 8-10 reps, increasing weight each set
- Barbell Squat: 3 sets of 8-10 reps, increasing weight each set
- Dumbbell Lunges: 3 sets of 8-10 reps, increasing weight each set
- Barbell Row: 3 sets of 8-10 reps, increasing weight each set
- Dumbbell Shoulder press: 3 sets of 8-10 reps, increasing weight each set
For each exercise, be sure to use proper form and technique, and always start with a weight that is manageable before increasing the load. Also, proper rest and recovery is important, be sure to get enough rest and sleep. It is also important to note that proper nutrition is critical in muscle growth, consuming enough protein and calories to support muscle repair and growth. I recommend consulting a physician and a registered dietitian to help you create an appropriate diet plan to support your workout.
