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best workout for bulking

 

Best Workout Plan for Bulking (Muscle Gain)

Bulking is about building muscle mass through progressive strength training + calorie surplus + proper recovery.

 1. Compound Movements (Most Important for Bulking)

These exercises build maximum muscle and strength:

  • Barbell Bench Press – Chest, shoulders, triceps

  • Squats – Legs & overall mass

  • Deadlifts – Full body thickness

  • Overhead Press – Shoulders

  • Pull-ups / Rows – Back width & thickness

👉 Focus on heavy weight + proper form

 Best 6-Day Bulking Split (Proven Plan)

 Day 1 – Chest & Triceps

  • Barbell Bench Press – 4×6-8

  • Incline Dumbbell Press – 3×8-10

  • Chest Fly – 3×10-12

  • Tricep Dips – 3×8-10

  • Tricep Pushdown – 3×12

 Day 2 – Back & Biceps

  • Deadlift – 4×5

  • Lat Pulldown / Pull-ups – 4×8

  • Barbell Row – 3×8-10

  • Barbell Curl – 3×10

  • Hammer Curl – 3×12

 Day 3 – Legs

  • Squats – 4×6-8

  • Leg Press – 3×10

  • Romanian Deadlift – 3×8-10

  • Leg Curl – 3×12

  • Calf Raises – 4×15

 Day 4 – Shoulders

  • Overhead Press – 4×6-8

  • Lateral Raises – 4×12

  • Front Raises – 3×12

  • Rear Delt Fly – 3×15

 Day 5 – Arms Focus

  • Close Grip Bench Press – 3×8

  • EZ Bar Curl – 3×10

  • Skull Crushers – 3×10

  • Concentration Curl – 3×12

 Day 6 – Light Cardio & Abs

  • 15–20 min walking

  • Hanging Leg Raises – 3×15

  • Cable Crunch – 3×15

  • Plank – 3×45 sec

 Day 7 – Rest (Very Important)

Muscle grows during rest 💤

 Important Bulking Rules

✅ Eat 300–500 calorie surplus
✅ Protein: 1.6–2.2g per kg bodyweight
✅ Sleep 7–9 hours
✅ Progressive overload (increase weight weekly)
✅ Limit cardio (don’t burn too many calories)

 Simple Indian Bulking Diet Example

  • Breakfast: Oats + Peanut butter + Eggs

  • Lunch: Rice + Dal + Chicken

  • Evening: Banana shake + Nuts

  • Dinner: Roti + Paneer / Fish

  • Before bed: Milk

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