The Best Bulking Workout Plan for Muscle Mass
A bulking workout plan should turn a calorie surplus into muscle, not just body fat. Here's the split, volume, and progression that builds real mass during a lean bulk.
P
Pasha Mor
Founder, 1RM.fit · September 3, 2026
A good bulking workout plan turns a calorie surplus into muscle, not just body fat. The two levers: heavy compound work for the strength driver, and high-volume accessories for the muscle response.
I'm Pasha, founder of 1RM.fit. Here's the complete lean bulk workout plan.
The 5-Day Bulking Workout Plan
Monday — Chest + Triceps
- Bench press: 4×5
- Incline dumbbell press: 4×8-10
- Cable fly: 3×12-15
- Weighted dip: 3×6-8
- Tricep pushdown: 3×10-12
- Skull crusher: 3×8-10
Tuesday — Back + Biceps
- Deadlift: 3×5
- Weighted pull-up: 4×6-8
- Barbell row: 4×6-8
- Chest-supported row: 3×10-12
- Barbell curl: 3×8-10
- Hammer curl: 3×10-12
Wednesday — Legs
- Squat: 4×5
- Romanian deadlift: 4×8
- Bulgarian split squat: 3×10 each leg
- Leg extension: 3×12-15
- Lying leg curl: 3×10-12
- Standing calf raise: 5×10-12
Thursday — Shoulders + Traps
- Overhead press: 4×5
- Seated dumbbell press: 4×8-10
- Lateral raise: 4×12-15
- Rear delt fly: 4×15
- Face pull: 3×15
- Barbell shrug: 4×10
Friday — Full Body Volume
- Front squat: 4×6-8
- Incline bench: 4×8-10
- Cable row: 4×10-12
- Dumbbell shoulder press: 3×8-10
- Preacher curl + tricep extension superset: 3×10
- Standing calf raise: 4×10-12
The Bulking Nutrition Foundation
- 200-500 kcal above maintenance
- 1.8-2.2g protein per kg bodyweight
- 3-6g carbs per kg (fuels heavy sets and recovery)
- Fat fills the rest
- Weight gain rate: 0.3-0.5 kg per week
How to Progress the Bulking Plan
- Compounds (bench, squat, DL, OHP): +2.5-5 kg per week
- Isolation work: Reps first, then weight when top of range
- Deload every 6-8 weeks: Drop volume 30% for 4 days
Lean Bulk vs Dirty Bulk
- Lean bulk: 200-300 kcal surplus, minimal fat gain, target 0.25% BW/week
- Dirty bulk: 500-1000 kcal surplus, faster mass gain, more fat to cut later
For 95% of lifters, lean bulk is the right answer. Fat gained during a dirty bulk takes weeks to cut off.
A bulking workout plan doesn't need to be exotic — it needs to be a proven split, heavy compounds, adequate volume, and a diet that funds it.
Track Your Bulk
1RM.fit tracks PRs and body weight together. Watch strength climb week over week.
Related: cutting workout routine, bodybuilding workout plan, best workout app for muscle gain.
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