4 Week Bulkamania

Program Description

Progression Rules (Very Important) For this short bulk, progression = more volume + better pumps, not max weight. • Add 1 rep per set per week, OR • Add 5–10 lb only if reps feel clean • If joints ache → keep load stable and chase tempo & contraction ⸻ Nutrition (This Is Where the Bulk Happens) Calories • +500–700 kcal/day surplus • Expect rapid scale increase week 1 (glycogen/water) Protein • 1.0–1.1g/lb bodyweight • Spread over 4–5 meals Carbs (Critical) • 3–4g/lb bodyweight • Heavy carbs pre + post workout • Rice, potatoes, oats, fruit, cereal, bagels Fats • Keep moderate (20–25% calories) ⸻ Supplements (Simple, Effective) • Creatine Monohydrate – 5g daily • Sodium (yes): add salt to meals • Intra-workout carbs (cyclic dextrin or Gatorade) • Magnesium before bed • Whey + whole milk ⸻ What You Should Expect in 4 Weeks • +5–8 lb scale weight • Fuller delts, arms, chest • Strength maintenance or slight increases • Pumps returning like your 30s • Cut feels easier instead of miserable

Program Overview