4 Week Bulkamania

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

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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)

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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 

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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

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Single Arm Row (Cable)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Back (Width) & Biceps

Hack Squat

Back Squat

Bulgarian Split Squat (Barbell)

Leg Extension

Standing Calf Raise

Legs (Quad Dominant)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Shoulders & Arms (Vol & Pump)

Deadlift (Barbell)

Chest Supported Row (Barbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Hamstring Curl

Posterior Chain (Back Thick)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Slight Incline Dumbbell Press

Dip (Weighted)

Pec Deck (Machine)

Chest (Tension) & Triceps

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