Lean

Bulking
Series II
15 Week Plan
For Guys
January 2015

Intro from Ross

Table of Contents

Detailed Training
Plan

Quick Reference
Guide

Diet

Supplements
Discounts &
Offers

Intro from Ross

Welcome to my new Bulking Plan, not only giving you an all new workout but in a new format
taking on board comments from you, and aiming to make it easier to use. The major change I
have made to the format is now providing you with the detailed workout schedule with photos for
every exercise PLUS the quick reference guide with each days workout simply formatted on one
page so you can display it easily on your phone for when at the gym.

Detailed Training Plan

Here I have provided your resistance training program with photos of every exercise
and tips to help you achieve the best form possible.
The plan runs for 15 weeks and follows my tried and tested philosophy but with variety
to keep your bulking fresh. As with earlier bulking plans the focus is on gaining
maximum muscle mass with minimum fat gains.

There are 3 main programs of resistance training to be performed in sequence for 15

weeks, and this is described on the following page. Some weeks include an optional
arms session if you have time, and there are 3 weighted abs session to be rotated
throughout the plan.
Following this detailed section is a quick reference guide with each session
conveniently laid out on a single page for use at the gym.

Weeks 1 5 (Repeat for Weeks 6-10 and Weeks 11-15)

Week 1

Week 2

Program 1 Lower Body Strength

Monday

Program 2 Lower Body Strength

Monday

Program 1 Upper Body Strength

Tuesday

Program 2 Upper Body Strength

Tuesday

Weighted Abs 1

Wednesday

Weighted Abs 2

Wednesday

Program 1 Lower Body Hypertrophy

Thursday

Program 2 Lower Body Hypertrophy

Thursday

Program 1 Upper Body Hypertrophy

Friday

Program 2 Upper Body Hypertrophy

Friday

Arms (optional)

Saturday

Arms (optional)

Saturday

Rest

Sunday

Rest

Sunday

Week 3 and Week 4

Week 5

REPEAT WEEKS 1 and 2

Program 3 Legs Hypertrophy

Monday

Program 3 Chest & Triceps Hypertrophy

Tuesday

Weighted Abs 3

Wednesday

Program 3 Back & Biceps Hypertrophy

Thursday

Program 3 Shoulders & Traps Hypertrophy

Friday

Rest

Saturday &
Sunday

In addition
complete 2 LISS
Cardio sessions
(see page 78)
each week,
either after a
weights session,
at another time
of the day or on
rest day

Important Information Before you Start

Weights to Use and Working to Failure:

Recommended weights to use are not included as part of this plan as it will vary for everyone. You may need to
try a few different weights to begin with until you get familiar with your bodys limits.
Always work to failure during Hypertrophy sessions (except during warm-up). This means to use a weight
that gets you to failure (i.e. not being able to lift any more), at the number of reps stated for each exercise.
During warm-up dont work to failure as you are just aiming to get the blood flowing through your muscles i.e.
pick a weight you are comfortable with - less than you would normally use, and lift for however many reps that will
get you to about 3 reps from when you think you would fail. Slightly increase the weight in each warm-up set.
As you go through the plan the weights you lift will increase but the number of reps stays the same.

Rest between Sets and Exercises:

For Hypertrophy Days: Rest 60-90 secs between Sets and 2-3 minutes between Exercises
For Strength Days: Rest 90-120 secs between Sets and 2-3 minutes between Exercises

Tempo:

Make sure you are especially strict on form and tempo each week. The Rest Pause technique described should only be
used to squeeze out the last few reps. The program is not about how much you are lifting focus on form over weight.
Example:
1-0-4 ( Bench Press: 1 second lifting the weight, then a 4 second controlled movement down)
2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)
Rest Pause:
Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form.

Warming Up before each Weights Session

1. Perform 5 minutes low intensity cardio (e.g. walking on treadmill with

small incline) progressively increasing speed

2. Use first exercise in each session to conduct a warm-up which will

increase blood flow to the muscles. (Then perform that same exercise
as your first working set.)
3. Each warm-up comprises 3 sets using progressively heavier
weights for each set BUT with the aim not to reach failure at any point
during warm-up i.e. in each set perform as many reps that will take you
to about 2-3 reps from failure

Resistance Training
Lower Body
Strength

Upper Body
Strength

Program 1
Lower Body
Hypertrophy

Upper Body
Hypertrophy

Lower Body Strength 1

Exercise
Squats

Sets

Reps

Tempo

1-0-2

Tip: Weight on heels; hips back on way down;

knees apart; chest out; shoulder blades back

Exercise

Sets

Reps

Tempo

Stiff Leg
Dead Lifts

1-0-2

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back

Lower Body Strength 2

Exercise

Sets

Reps

Tempo

DB Static
Lunges

1-0-2

Tip: Shoulder blades back; chest out; dont

allow front knee to come over ankle; drive
through heel of front foot

Exercise

Sets

Reps

Tempo

Lying Leg
Curls

1-0-2

Tip: Keep body firmly against machine; mind

to muscle

Lower Body Strength 3

Exercise

Sets

Reps

Tempo

Leg
Extensions

1-0-4

Tip: Keep body firmly in seat; mind to muscle;

make sure backs of knees against seat; lifting
pad at front of ankle joint

Exercise
DB Stiff Leg
Dead Lifts

Sets

Reps

Tempo

1-0-4

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back

Upper Body Strength 1

Exercise
Bench Press

Sets

Reps

Tempo

1-0-2

Tip: Back flat against bench; bar in line with

middle of chest; arms out at 90 degree angle

Exercise
Weighted Pull
Ups

Sets

Reps

Tempo

1-0-2

Tip: Pull through your elbows; chest out; dont

let body swing

Upper Body Strength 2

Exercise
Military Press

Sets

Reps

Tempo

1-0-2

Tip: Keep natural standing position; feet

shoulder width apart; hands just wider than
shoulder width; drive slightly over top of head
and then back down onto top of chest

Exercise
Olympic Bar
Bent Over Row

Sets

Reps

Tempo

1-0-2

Tip: Chest out; shoulder blades back; weight

through heels; slight bend in knee; hips back
and flat back

Upper Body Strength 3

Exercise
DB Incline Fly

Sets

Reps

Tempo

1-0-4

Tip: Back flat against bench; slight bend in

arm; DBs held over chest; feel stretch at
bottom of exercise and squeeze as if holding
a barrel at top of exercise

Exercise

Sets

Reps

Tempo

Close Grip
Pull Down

1-0-4

Tip: Chest out; pull through elbows

Lower Body Hypertrophy 1

Exercise
Squats

Sets

Reps

Tempo

8-10

1-0-4

Tip: Weight on heels; hips back on way

down; knees apart; chest out; shoulder
blades back
Exercise

Sets

Reps

Tempo

DB Walking
Lunges

8-10

1-0-2

Tip: Shoulder blades back; chest out;

dont allow front knee to come over ankle;
drive through heel of front foot

Lower Body Hypertrophy 2

Exercise
DB Stiff Leg
Deadlifts

Sets

Reps

Tempo

8-10

1-0-4

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar close
to body through whole exercise; hips back, to
create flat back

Exercise

Sets

Reps

Tempo

Lying Leg
Curls

8-10

1-0-2

Tip: Keep body firmly against machine; mind to

muscle

Lower Body Hypertrophy 3

Exercise

Sets

Reps

Tempo

Leg Press

8-10

1-0-2

Tip: Body flat in seat; feet just wider than

shoulder width; release down to 90 degrees;
drive back up through heels

Exercise

Sets

Reps

Tempo

Leg
Extensions

8-10

1-0-4

Tip: Keep body firmly in seat; mind to

muscle; make sure backs of knees against
seat; lifting pad at front of ankle joint

Upper Body Hypertrophy Push Pull 1

Exercise

Sets

Reps

Tempo

DB Incline
Press

8-10

1-0-4

Tip: Body flat on bench, arms out at 90

degrees, feel stretch at bottom of exercise,
DBs into middle at top but not touching

Exercise
Olympic Bar
Bent Over Row

Sets

Reps

Tempo

8-10

1-0-4

Tip: Chest out; shoulder blades back; weight

through heels; slight bend in knee; hips back
and flat back

Upper Body Hypertrophy Push Pull 2

Exercise
Arnold Press

Sets

Reps

Tempo

8-10

1-0-4

Tip: Rotate elbows out into a normal

shoulder press; return DBs back to the
front, one smooth movement throughout
the exercise
Exercise

Sets

Reps

Tempo

Lateral Pull
Down

8-10

1-0-4

Tip: Wide grip; pull through the elbows;

chest out; bar down to top of chest

Upper Body Hypertrophy Push Pull 3

Exercise

Sets

Reps

Tempo

Cable Fly

8-10

1-0-2

Tip: Chest out; shoulders down; slight bend in

arm; feel stretch at top and squeeze as if
round a barrel at bottom

Exercise
Upper Back
Machine Row

Sets

Reps

Tempo

8-10

1-0-2

Tip: Chest out; shoulder blades back; elbows

up and out at 90 degrees; pull through elbows

Upper Body Hypertrophy Push Pull 4

Exercise

Sets

Reps

Tempo

DB Lateral
Raise

8-10

1-0-2

Tip: Slight bend in arms; raise arms to

shoulder height; dont let elbows come above
DBs

Exercise

Sets

Reps

Tempo

Close Grip
Pull Down

8-10

1-0-2

Tip: Chest out; pull through elbows

Resistance Training
Lower Body
Strength

Upper Body
Strength

Program 2
Lower Body
Hypertrophy

Upper Body
Hypertrophy

Lower Body Strength 1

Exercise
Squats

Sets

Reps

Tempo

1-0-2

Tip: Weight on heels; hips back on way down;

knees apart; chest out; shoulder blades back

Exercise

Sets

Reps

Tempo

Stiff Leg
Dead Lifts

1-0-2

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back

Lower Body Strength 2

Exercise
Front Squats

Sets

Reps

Tempo

1-0-2

Tip: Hold bar on top of shoulders; arms

crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels

Exercise

Sets

Reps

Tempo

Seated Leg
Curls

1-0-2

Tip: Hold body firmly against seat, think about

hamstrings contracting

Lower Body Strength 3

Exercise
Static Lunges

Sets

Reps

Tempo

1-0-4

Tip: Shoulder blades back; chest out; dont

allow front knee to come over ankle; drive
through heel of front foot

Exercise

Sets

Reps

Tempo

Leg
Extensions

1-0-4

Tip: Keep body firmly in seat; mind to muscle;

make sure backs of knees against seat; lifting
pad at front of ankle joint

Upper Body Strength 1

Exercise
Military Press

Sets

Reps

Tempo

1-0-2

Tip: Keep natural standing position; feet

shoulder width apart; hands just wider than
shoulder width; drive slightly over top of head
and then back down onto top of chest

Exercise
Olympic Bar
Bent Over Row

Sets

Reps

Tempo

1-0-2

Tip: Chest out; shoulder blades back; weight

through heels; slight bend in knee; hips back
and flat back

Upper Body Strength 2

Exercise
Bench Press

Sets

Reps

Tempo

1-0-2

Tip: Back flat against bench; bar in line with

middle of chest; arms out at 90 degree angle

Exercise
Weighted Pull
Ups

Sets

Reps

Tempo

1-0-2

Tip: Pull through your elbows; chest out; dont

let body swing

Upper Body Strength 3

Exercise

Sets

Reps

Tempo

DB Lateral
Raise

1-0-4

Tip: Slight bend in arms; raise arms to

shoulder height; dont let elbows come above
DBs

Exercise
Seated Row

Sets

Reps

Tempo

1-0-4

Tip: Chest out; shoulder blades back; pull

through elbows; slight bend in knee

Lower Body Hypertrophy 1

Exercise
Front Squats

Sets

Reps

Tempo

12

1-0-2

Tip: Hold bar on top of shoulders; arms

crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels

Exercise

Sets

Reps

Tempo

Leg
Extensions

12

1-0-4

Tip: Keep body firmly in seat; mind to muscle;

make sure backs of knees against seat; lifting
pad at front of ankle joint

Lower Body Hypertrophy 2

Exercise

Sets

Reps

Tempo

DB Walking
Lunges

12

1-0-2

Tip: Shoulder blades back; chest out; dont

allow front knee to come over ankle; drive
through heel of front foot

Exercise

Sets

Reps

Tempo

Seated Leg
Curls

12

1-0-4

Tip: Hold body firmly against seat, think about

hamstrings contracting

Lower Body Hypertrophy 3

Exercise
DB Single Leg
Bench Lunge

Sets

Reps

Tempo

12

1-0-2

Tip: Make sure knee doesnt come over ankle;

shoulder blades back; avoid upper body
leaning forward

Exercise

Sets

Reps

Tempo

Leg Press

12

1-0-4

Tip: Body flat in seat; feet just wider than

shoulder width; release down to 90 degrees;
drive back up through heels

Upper Body Hypertrophy Push Pull 1

Exercise
DB Shoulder
Press

Sets

Reps

Tempo

12

1-0-4

Tip: Sitting up straight; flat against back of

seat; arms at 90 degrees at bottom of
movement; DBs almost on top of shoulders;
DBs into middle at top but not touching

Exercise

Sets

Reps

Tempo

Lateral Pull
Down

12

1-0-4

Tip: Wide grip; pull through the elbows; chest

out; bar down to top of chest

Upper Body Hypertrophy Push Pull 2

Exercise

Sets

Reps

Tempo

DB Decline
Press

12

1-0-4

Tip: Body flat on bench; arms out at 90

degrees; feel stretch at bottom of movement;
DBs into middle at top but not touching

Exercise
DB One Arm
Row

Sets

Reps

Tempo

12

1-0-4

Tip: Flat back; pull through elbow; keep arms

close to body through movement

Upper Body Hypertrophy Push Pull 3

Exercise

Sets

Reps

Tempo

DB Lateral
Raise

12

1-0-2

Tip: Slight bend in arms; raise arms to

shoulder height; dont let elbows come above
DBs

Exercise

Sets

Reps

Tempo

Close Grip
Pull Down

12

1-0-2

Tip: Chest out; pull through elbows

Upper Body Hypertrophy Push Pull 4

Exercise

Sets

Reps

Tempo

Cable Fly

12

1-0-2

Tip: Chest out; shoulders down; slight bend in

arm; feel stretch at top and squeeze as if
round a barrel at bottom

Exercise
Upper Back
Machine Row

Sets

Reps

Tempo

12

1-0-2

Tip: Chest out; shoulder blades back; elbows

up and out at 90 degrees; pull through elbows

Resistance Training
Legs
Hypertrophy

Chest & Triceps

Hypertrophy

Program 3
Back & Biceps
Hypertrophy

Shoulders & Traps

Hypertrophy

Legs Hypertrophy 1
Exercise
Squats

Sets

Reps

Tempo

10

2-0-2

Tip: Weight on heels; hips back on way down;

knees apart; chest out; shoulder blades back

Exercise
Front Squats

Sets

Reps

Tempo

10

2-1-2

Tip: Hold bar on top of shoulders; arms

crossed, using hands to hold bar in place;
chest out, hips back; keep elbows from
dropping; weight through heels

Legs Hypertrophy 2
Exercise

Sets

Reps

Tempo

Leg
Extensions

10

2-1-2

Tip: Keep body firmly in seat; mind to muscle;

make sure backs of knees against seat; lifting
pad at front of ankle joint

Exercise
DB Stiff Leg
Deadlifts

Sets

Reps

Tempo

10

2-0-2

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar
close to body through whole exercise; hips
back, to create flat back

Legs Hypertrophy 3
Exercise
Lying Leg Curl

Sets

Reps

Tempo

10

2-1-2

Tip: Keep body firmly against machine; mind to

muscle

Exercise
Single Leg
Seated Leg Curl

Sets

Reps

Tempo

10

2-1-2

Tip: Hold body firmly against seat, think about

hamstrings contracting

Chest and Triceps Hypertrophy 1

Exercise
DB Flat
Bench Press

Sets

Reps

Tempo

10

2-0-2

Tip: Body flat on bench, arms out at 90

degrees, feel stretch at bottom of exercise,
DBs into middle at top but not touching

Exercise

Sets

Reps

Tempo

DB Flat Fly

10

2-1-2

Tip: Back flat against bench; slight bend in

arm; DBs held over chest; feel stretch at
bottom of exercise and squeeze as if holding
a barrel at top of exercise

Chest and Triceps Hypertrophy 2

Exercise
Incline Smith
Chest Press

Sets

Reps

Tempo

10

2-0-2

Tip: Back flat against bench; arms at 90

degrees; bar to top of chest and fully extend
to top of movement

Exercise

Sets

Reps

Tempo

Weighted
Tricep Dips

10

2-0-2

Tip: Chest out; drive through palms of the

hands; lower down to 90 degrees, or until you
feel stretch in shoulder

Chest and Triceps Hypertrophy 3

Exercise

Sets

Reps

Tempo

Cable Fly

10

2-1-2

Tip: Chest out; shoulders down; slight bend in

arm; feel stretch at top and squeeze as if
round a barrel at bottom

Exercise
Close Grip
Bench Press

Sets

Reps

Tempo

10

2-0-2

Tip: Back flat on bench; elbows kept in

against body; hands shoulder width apart; bar
at lower chest

Chest and Triceps Hypertrophy 4

Exercise
Straight Bar Push
Downs

Sets

Reps

Tempo

10

2-0-2

Tip: Elbows slightly out in front; elbows close to

side of body; extend from elbow keeping rest of
arm still

Exercise
Single Arm
Across Body
Cable Extensions

Sets

Reps

Tempo

10

2-1-2

Tip: Arm across body; extend from elbow keeping

rest of body still

Back and Biceps Hypertrophy 1

Exercise

Sets

Reps

Tempo

Lateral Pull
Down

10

2-0-2

Tip: Wide grip; pull through the elbows; chest

out; bar down to top of chest

Exercise

Sets

Reps

Tempo

Close Grip
Pull Down

10

2-1-2

Tip: Chest out; pull through elbows

Back and Biceps Hypertrophy 2

Exercise

Sets

Reps

Tempo

T-bar Row

10

2-1-2

Tip: Weight on heels; hips back; flat back;

elbows in, pulling bar to stomach

Exercise
Seated Upper
Back Row

Sets

Reps

Tempo

10

2-1-2

Tip: Chest out; shoulder blades back; elbows

up and out at 90 degrees; pull through elbows

Back and Biceps Hypertrophy 3

Exercise
DB Pullovers

Sets

Reps

Tempo

10

2-0-2

Tip: Slight bend in arms; stretch arms

overhead; pull through lats back to start
position

Exercise
Straight Arm
Push Down

Sets

Reps

Tempo

10

2-1-2

Tip: Weight on heels; hips back; slight bend in

arms; pull bar to waist keeping chest out

Back and Biceps Hypertrophy 4

Exercise
EZ Bar Curls

Sets

Reps

Tempo

10

2-0-2

Tip: Chest out; shoulder blades back; elbows by

side; contract while keeping elbows still

Exercise
Cable Single
Arm Across Body
Curls

Sets

Reps

Tempo

10

2-1-2

Tip: Keep upper arm locked in place and contract

from the elbow

Shoulders and Traps Hypertrophy 1

Exercise
DB Shoulder
Press

Sets

Reps

Tempo

10

2-0-2

Tip: Sitting up straight; flat against back of

seat; arms at 90 degrees at bottom of
movement; DBs almost on top of shoulders;
DBs into middle at top but not touching

Exercise
Close Grip
Smith Press

Sets

Reps

Tempo

10

2-0-2

Tip: Hands shoulder width apart; elbows in;

bar to top of chest and fully extend to top

Shoulders and Traps Hypertrophy 2

Exercise

Sets

Reps

Tempo

DB Lateral
Raise

10

2-1-2

Tip: Slight bend in arms; raise arms to

shoulder height; dont let elbows come above
DBs

Exercise
EZ Bar
Upright Row

Sets

Reps

Tempo

10

2-1-2

Tip: Chest out; lift bar from elbows to

underneath chin; keep bar close to body
through movement; elbows higher then EZ bar

Shoulders and Traps Hypertrophy 3

Exercise
DB Rear Delt
Raises

Sets

Reps

Tempo

10

2-0-2

Tip: Slight bend in arm like hugging barrel;

weight on heels; hip back; flat back; keeping
same bend in arm through the exercise

Exercise
DB Front
Raises

Sets

Reps

Tempo

10

2-1-2

Tip: Chest out; slight bend in arm; raise DB to

just above shoulder height; keep DBs away
from body

Shoulders and Traps Hypertrophy 4

Exercise
Wide Grip
Olympic Bar
Shrugs

Sets

Reps

Tempo

10

2-0-2

Tip: Stand up straight; shoulder blades back;

shrug shoulders slightly back towards ears,
and back down

Exercise

Sets

Reps

Tempo

DB Shrugs

10

2-1-2

Tip: : Stand up straight; shoulder blades back;

shrug shoulders slightly back towards ears
and back down

Resistance Training
Triceps &
Biceps 1

Triceps &
Biceps 2

Triceps &
Biceps 3

Arms

TO BE USED AS
OPTIONAL DAY IN
WEEKS WHERE
USING PROGRAMS
1 OR 2

Use this routine when on a week that uses Program 1 or Program 2 to really work your arms.
It really builds mass in the biceps and triceps. Make sure you are lifting heavy with reps between
6-8 and slightly lighter but stricter form with reps between 8-12. Follow Tempo and use Rest
Pause when necessary.
DO
Use mind to muscle think about the muscle you are using to ensure you fully engage
Use full range of movement
Hit arms from various angles and grips
DONT
.... Lose strict form, causing other muscles to assist your lift
... Use weight that sacrifices form
... Dont over train your arms if you are trying to grow them

Triceps 1
Exercise

Sets

Reps

Tempo

Bench Dips

6-8

1-1-4

Tip: Hands shoulder width apart; elbows in;

keep back close to bench

Exercise
Skull Crushers

Sets

Reps

Tempo

8-10

1-1-2

Tip: Back flat on bench; arms straight above

shoulders; elbows in; lower bar to just above
forehead and extend while keeping rest of arm
still

Triceps 1 continued

Exercise
Close Grip
Bench Press

Sets

Reps

Tempo

6-8

1-1-4

Tip: Back flat on bench; elbows kept in

against body; hands shoulder width apart; bar
at lower chest

Exercise
Cable Rope
Extensions

Sets

Reps

Tempo

8-10

1-1-2

Tip: Extend from elbow keeping rest of body

still

Biceps 1

Exercise

Sets

Reps

Tempo

Close Grip
Pull Ups

6-8

1-1-4

Tip: Arms shoulder width apart; pull through

your elbows; chest out; dont let body swing

Exercise

Sets

Reps

Tempo

Seated DB
Curls

8-10

1-1-2

Tip: Back flat against bench; arms down by

side; contract from elbow while keeping rest of
arm still

Biceps 1 continued
Exercise
EZ Bar Curls

Sets

Reps

Tempo

6-8

1-1-4

Tip: Chest out; shoulder blades back; elbows

by side; contract while keeping elbows still

Exercise
Cable Rope
Curls

Sets

Reps

Tempo

8-10

1-1-2

Tip: Shoulder blades back; elbows by side;

cable between legs; contract from elbow while
keeping rest of arm still, pulling rope apart at
top

Triceps 2

Exercise

Sets

Reps

Tempo

Weighted
Tricep Dips

8-10

1-1-4

Tip: Chest out; drive through palms of the

hands; lower down to 90 degrees, or until you
feel stretch in shoulder

Exercise
Overhead DB
Extensions

Sets

Reps

Tempo

10-12

1-1-2

Tip: Sit up straight; arms extended above

head; elbows in; lower DB behind head and
extend back from elbow while keeping rest of
arm still

Triceps 2 continued

Exercise
Wide Grip Skull
Crushers

Sets

Reps

Tempo

8-10

1-1-4

Tip: Wide grip on bar; back flat on bench;

arms straight above shoulders; lower bar to
just above forehead and extend while keeping
rest of arm still

Exercise
Cable Close
Grip Push
Downs

Sets

Reps

Tempo

10-12

1-1-2

Tip: Narrow grip, hands either side of centre;

elbows slightly out in front; elbows close to side of
body; extend from elbow keeping rest of arm still

Biceps 2
Exercise
Olympic Bar
Curls

Sets

Reps

Tempo

8-10

1-1-4

Tip: Chest out; shoulder blades back; grip bar

palms forward, slightly wider than shoulders;
elbows by side; contract while keeping
elbows still

Exercise
DB Hammer
Curls

Sets

Reps

Tempo

10-12

1-1-2

Tip: Chest out; shoulder blades back; elbows

by side holding DBs; contracting from elbow
without turning DBs

Biceps 2 continued

Exercise
Close Grip EZ
Bar Curl

Sets

Reps

Tempo

8-10

1-1-4

Tip: Grip slight less than shoulder width;

chest out; shoulder blades back; elbows by
side; contract while keeping elbows still

Exercise
Cable Single
Arm Curls

Sets

Reps

Tempo

10-12

1-1-2
each arm

Tip: Shoulder blades back; chest out; elbows

by side; contract from elbow while keeping
rest of arm still

Triceps 3
Exercise

Sets

Reps

Tempo

Bench Dips

10-12

1-1-4

Tip: Hands shoulder width apart; elbows in;

keep back close to bench

Exercise
Cable Rope
Extensions

Sets

Reps

Tempo

12-15

1-1-2

Tip: Elbows slightly forward keeping them in;

extend from the elbows while keeping rest of
arms still, pulling rope apart at bottom

Triceps 3 continued
Exercise
Cable Close Grip
Pushdowns

Sets

Reps

Tempo

12

1-1-4

Tip: Narrow grip, hands either side of centre;

elbows slightly out in front; elbows close to side of
body; extend from elbow keeping rest of arm still

Exercise
Single Arm Cross
Body Cable
Extensions (Drop
Sets)

Sets

Reps

Tempo

15

1-0-1

Tip: Arm across body; extend from elbow keeping

rest of body still

Biceps 3
Exercise
Close Grip Pull
Ups (or Close
Grip Pull
Downs)

Sets

Reps

Tempo

12

1-1-4

Tip: Arms shoulder width apart; pull through

your elbows; chest out; dont let body swing

Exercise
Cable EZ Bar
Curls

Sets

Reps

Tempo

12-15

1-1-2

Tip: Chest out; shoulder blades back; elbows by

side; contract while keeping elbows still

Biceps 3 continued

Exercise
Standing DB
Curls

Sets

Reps

Tempo

12

1-1-4

Tip: Chest out; shoulder blades back; elbows

by side holding DBs; palms facing out;
contracting from elbow without turning DBs

Exercise
Single Arm Cable
Across Body Curls
(Drop Sets)

Sets

Reps

Tempo

15

1-0-1

Tip: Keep upper arm locked in place and contract

from the elbow

Resistance Training

Session1

Session 2

Session 3

Weighted
Abs

There are 3 separate Weighted Abs sessions Session 1, Session 2 and Session 3.

Each session has 5 exercises detailed over the upcoming pages

Perform 1 weighted abs session per week, rotating Sessions 1, 2 and 3 through the 15 week plan

Always rest 60 seconds between sets and 90-120 seconds between exercises

Focus on technique every exercise to ensure abdominal area is getting an efficient workout

Session 1: Keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccentric, 1 sec
concentric). Really focus on keeping form strict and using your abdominals to lift the weight not other
parts of your body such as the hip flexors when performing Hanging Leg Raises.

Session 2: Reps have increased so the eccentric changes to roughly the average working pace (2 sec
eccentric, 1 sec concentric). Be strict with tempo as its key to keeping it fresh and constantly be putting
new loads on the abdominal area.

In Session 3, a Superset is introduced. This will really get your blood pumping and heart racing. Both
exercises must be performed straight after each other with a slight rest in between each set (Both the
eccentric and concentric part of the exercises need to be around 1 sec).

Weighted Abs 1a
Exercise
Hanging Leg
Raises with
Twist

Sets

Reps

Tempo

12

1-1-4

Tip: Slight bend in knee; rolling hips forward

bringing knees across body, alternating sides;
Keep upper body still (for beginners bend knees
more); think about using lower abdominals
rather than hip flexors

Exercise
Hanging
Weighted Leg
Raises

Sets

Reps

Tempo

15

1-0-1

Tip: Slight bend in knee; rolling hips forward

bringing knees up; Keep upper body still (for
beginners bend knees more); think about using
lower abdominals rather than hip flexors

Weighted Abs 1b

Exercise
Decline Bench
Oblique Crunch

Sets

Reps

Tempo

12

1-1-4

Tip: One hand across body; one behind head,

keeping lower body firm; balance on ball of hip
bringing elbow in towards waist, while keeping
chin away from chest

Exercise
Cable Rope
Crunch

Sets

Reps

Tempo

15

1-0-1

Tip: Hands behind each ear; hips back; chest

out; knees together, crunching your head in
towards knees; letting elbows go beside legs

Weighted Abs 1c

Exercise
Weighted VSits

Sets

Reps

Tempo

12-15

1-1-2

Tip: Slight bend in knees; balance raising your

feet up towards you, trying to keep same bend
in knees; bring upper body up as you raise
feet (beginners hold onto back of bench)

Weighted Abs 2a
Exercise
Cable Rope
Crunch

Sets

Reps

Tempo

10

1-1-2

Tip: Hands behind each ear; hips back; chest

out; knees together, crunching your head in
towards knees; letting elbows go beside legs

Exercise
Hanging
Weighted Leg
Raises

Sets

Reps

Tempo

10

1-0-2

Tip: Slight bend in knee; rolling hips forward

bringing knees up; keep upper body still (for
beginners bend knees more); think about
using lower abdominals rather than hip flexors

Weighted Abs 2b
Exercise
Cable Rope
Crunch with
Twist

Sets

Reps

Tempo

12
each side

1-1-2

Tip: Knees apart bringing each elbow in turn

down to opposite knee

Exercise
Hanging Leg
Raises with
Twist

Sets

Reps

Tempo

12

1-0-2

Tip: Slight bend in knee; rolling hips forward

bringing knees across body, alternating sides;
Keep upper body still (for beginners bend
knees more); think about using lower
abdominals rather than hip flexors

Weighted Abs 2c

Exercise
Decline Bench
Russian Twist Weighted

Sets

Reps

Tempo

12

1-0-1

Tip: Weight held out in front; slight bend in

arms; leaning back so tension on abs; rotate
the weight from side to side from waist

Weighted Abs 3a
Exercise
Hanging Leg
Raises

Sets

Reps

Tempo

12

1-0-2

Tip: Slight bend in knee; rolling hips forward,

bringing knees up; keep upper body still (for
beginners bend knees more); think about
using lower abdominals rather than hip flexors

Exercise

Sets

Reps

Tempo

Lying Leg
Raises

15

1-0-2

Tip: Hands down by side; slight bend in knee;

lower heels down to ground; raise them back
up to waist height, lifting hips off ground by
crunching your lower abs

Weighted Abs 3b
Exercise
Cable Rope
Crunch

Sets

Reps

Tempo

12

1-0-4

Tip: Hands behind each ear; hips back; chest

out; knees together, crunching your head in
towards knees; letting elbows go beside legs

Exercise
Decline Bench
Upper Crunch
Weighted

Sets

Reps

Tempo

15

1-0-2

Tip: Lower body locked in place; fingertips

behind head; keep chin away from chest;
crunch in and bring head in as you come up

Weighted Abs 3c
Exercise
Decline Bench
Oblique Crunch

Sets

Reps

Tempo

15
each side

1-1-2

15
each side

1-0-1

Superset

Decline Bench
Russian Twist

Tip: One hand across body; one behind head,

keeping lower body firm; balance on ball of hip
bringing elbow in towards waist, while keeping
chin away from chest
Tip: Weight held out in front; slight bend in
arms; leaning back so tension on abs; rotate
the weight from side to side from waist

Cardio Training
1. Start off with 2 LISS cardio sessions each week for overall fitness and burn through unwanted fat

Reduce to 1 session if weight gains are not as expected after 3 weeks

Swap 1 session for a HIIT session if you start to gain body fat

2. These can be fitted in at any time:

After a weights session

At a separate time of the day to your weights session

On rest day

3. Fit your meals and snacks around these sessions, trying to exercise at least 45 minutes after a meal or
snack
4. You can do these on the bike, rower, or treadmill, or jogging/running outside. Vary the machine used

5. Each LISS session should comprise 5 minutes warm up, then work at steady state (RPE scale 6/10, 60%
of your max heart rate) for 30-45 minutes
6. A HIIT session if needed should be performed as follows:

5 minutes warm up, then into 30 seconds working at 100% turning the resistance up if possible

Follow with 1 minute moving rest turning down resistance.

Repeat this for 20 min with a 5 min cool down

Quick Reference Guide

This section gives you all your resistance training exercises in a simple
format so you can view your whole workout on one page

Program 1

Program 1 - Lower Body Strength

Exercise

Sets

Reps

Tempo

Squats

1-0-2

Stiff Leg
Deadlifts

1-0-2

DB Static
Lunges

1-0-2

Lying Leg
Curls

1-0-2

Leg
Extensions

1-0-4

DB Stiff Leg
Deadlifts

1-0-4

Program 1 - Upper Body Strength

Exercise

Sets

Reps

Tempo

Bench Press

1-0-2

Weighted Pull
ups

1-0-2

Military Press

1-0-2

Olympic Bar
Bent Over
Row

1-0-2

DB Incline Fly

1-0-4

Close Grip
Pull Down

1-0-4

Program 1 - Lower Body Hypertrophy

Exercise

Sets

Reps

Tempo

Squats

8-10

1-0-2

DB Walking
Lunges

8-10

1-0-2

DB Stiff Leg
Deadlifts

8-10

1-0-2

Lying Leg
Curls

8-10

1-0-2

Leg Press

8-10

1-0-4

Leg
Extensions

8-10

1-0-4

Program 1 - Upper Body Hypertrophy

Exercise

Sets

Reps

Tempo

DB Incline Press

8-10

1-0-4

Olympic Bar Bent

Over Row

8-10

1-0-4

Arnold Press

8-10

1-0-4

Lateral Pull Down

8-10

1-0-4

Cable Fly

8-10

1-0-2

Upper Back
Machine Row

8-10

1-0-2

DB Lateral Raise

8-10

1-0-2

Close Grip Pull

Down

8-10

1-0-2

Program 2

Program 2 - Lower Body Strength

Exercise

Sets

Reps

Tempo

Squats

1-0-2

Stiff Leg Dead

Lifts

1-0-2

Front Squats

1-0-2

Seated Leg
Curls

1-0-2

Static Lunges

1-0-4

Leg
Extensions

1-0-4

Program 2 - Upper Body Strength

Exercise

Sets

Reps

Tempo

Military Press

1-0-2

Olympic Bar
Bent Over
Row

1-0-2

Bench Press

1-0-2

Weighted Pull
Ups

1-0-2

DB Lateral
Raises

1-0-4

Seated Row

1-0-4

Program 2 - Lower Body Hypertrophy

Exercise

Sets

Reps

Tempo

Front Squats

12

1-0-2

Leg
Extensions

12

1-0-4

DB Walking
Lunges

12

1-0-2

Seated Leg
Curls

12

1-0-4

DB Single Leg
Bench Lunge

12

1-0-2

Leg Press

12

1-0-4

Program 2 - Upper Body Hypertrophy

Exercise

Sets

Reps

Tempo

DB Shoulder
Press

12

1-0-4

Lateral Pull Down

12

1-0-4

DB Decline Press

12

1-0-4

DB One Arm Row

12

1-0-4

DB Lateral Raise

12

1-0-2

Close Grip Pull

Down

12

1-0-2

Cable Fly

12

1-0-2

Upper Back
Machine Row

12

1-0-2

Program 3

Program 3 - Legs Hypertrophy

Exercise

Sets

Reps

Tempo

Squats

10

2-0-2

Front Squats

10

2-1-2

Leg
Extensions

10

2-1-2

DB Stiff Leg
Dead Lifts

10

2-0-2

Lying Leg Curl

10

2-1-2

Single Leg
Seated Leg
Curl

10

2-1-2

Program 3 - Chest & Triceps Hypertrophy

Exercise

Sets

Reps

Tempo

DB Flat Bench Press

10

2-0-2

DB Flat Fly

10

2-1-2

Incline Smith Chest

Press

10

2-0-2

Weighted Tricep Dips

10

2-0-2

Cable Fly

10

2-1-2

Close Grip Bench Press

10

2-0-2

Straight Bar Push Downs

10

2-0-2

Single Arm Across Body

Cable Extensions

10

2-1-2

Program 3 - Back & Biceps Hypertrophy

Exercise

Sets

Reps

Tempo

Lateral Pull Down

10

2-0-2

Close Grip Pull Down

10

2-1-2

T-Bar Row

10

2-1-2

Seated Upper Row

10

2-1-2

DB Pullovers

10

2-0-2

Straight Arm Push Down

10

2-1-2

EZ Bar Curls

10

2-0-2

Single Arm Across Body

Cable Curls

10

2-1-2

Program 3 - Shoulders & Traps Hypertrophy

Exercise

Sets

Reps

Tempo

DB Shoulder Press

10

2-0-2

Close Grip Smith Press

10

2-0-2

Lateral Raise

10

2-1-2

EZ Bar Upright Row

10

2-1-2

Rear Delt Raises

10

2-0-2

DB Front Raises

10

2-1-2

Wide Grip Olympic Bar

Shrugs

10

2-0-2

DB Shrugs

10

2-1-2

Arms

Arms 1 Triceps & Biceps

Exercise

Sets

Reps

Tempo

Exercise

Sets

Reps

Tempo

Bench Dips

6-8

1-1-4

Close Grip
Pull Ups

6-8

1-1-4

Skull Crushers

8-10

1-1-2

Seated DB
Curls

8-10

1-1-2

Close Grip
Bench Press

6-8

1-1-4

EZ Bar Curls

6-8

1-1-4

Cable Rope
Extensions

8-10

1-1-2

Cable Rope
Curls

8-10

1-1-2

Arms 2 Triceps & Biceps

Exercise

Sets

Reps

Tempo

Weighted
Tricep Dips

8-10

1-1-4

Olympic Bar
Curls

Overhead DB
Extensions

10-12

1-1-2

8-10

1-1-4

Wide Grip Skull

Crushers

Cable Close
Grip Push
Downs

10-12

1-1-2

Exercise

Sets

Reps

Tempo

8-10

1-1-4

DB Hammer
Curls

10-12

1-1-2

Close Grip EZ
Bar Curl

8-10

1-1-4

Cable Single
Arm Curls

10-12

1-1-2
each arm

Arms 3 Triceps & Biceps

Exercise

Sets

Bench Dips

Cable Rope
Extensions
Cable Close Grip
Pushdowns
Single Arm Cross
Body Cable
Extensions (Drop
Sets)

Reps

Tempo

10-12

1-1-4

12-15

Sets

Reps

Tempo

Close Grip Pull

Ups or Push
Downs

12

1-1-4

Cable EZ Bar
Curls

12-15

1-1-2

1-1-2

12

Exercise

15

1-1-4

1-0-1

Standing DB
Curls
Single Arm Cable
Across Body Curls
(Drop Sets)

12

1-1-4

15

1-0-1

Weighted Abs

Weighted Abs 1
Exercise

Sets

Reps

Tempo

Hanging Leg
Raises with
Twist

12

1-1-4

Hanging Leg
Weighted
Raises

15

1-0-1

Decline Bench
Oblique
Crunch

12

1-1-4

Cable Rope
Crunch

15

1-0-1

Weighted VSits

12-15

1-1-2

Weighted Abs 2
Exercise

Sets

Reps

Tempo

Cable Rope
Crunch

10

1-1-2

Hanging
Weighted Leg
Raises

10

1-0-2

Cable Rope
Crunch with
Twist

12 each side

1-1-2

Hanging Leg
Raises with
Twist

12

1-0-2

Decline Bench
Russian Twist
- Weighted

12

1-0-1

Weighted Abs 3
Exercise

Sets

Reps

Tempo

Hanging Leg Raises

12

1-0-2

Lying Leg Raises

15

1-0-2

Cable Rope Crunch

12

1-0-4

Decline Bench Upper

Crunch Weighted

15

1-0-2

Weighted V-Sits

12-15

1-1-2

Decline Bench Oblique

Crunch

15
each side

1-1-2

15
each side

1-0-1

Superset

Decline Bench
Russian Twist

Diet

Guiding
Principles

How to Use
the Diet

Table of
Contents
Recommended
Foods & Tips

Daily Meal
Plan

Guiding Principles
My diet principles for bulking are based on a clean healthy eating plan, high in protein and good carbs, along
with other natural foods to provide a balance of nutrients needed.
1. Clean eating means eating foods in their natural state without being processed. Although this largely
means using raw ingredients and not packets, tins etc., there are exceptions where nothing has been
added e.g. tin of tuna in water; 0% fat greek yogurt; tinned tomatoes; cottage cheese; porridge oats.
Always check packet before using for added ingredients particularly sugar.
2. Mix up your foods to achieve balanced diet you wont need added vitamins and minerals if you are
eating a mix of all the recommended foods
3. Prepare food in advance at weekends or day before this is vital to ensure you always have the right
food available. Shop weekly in advance.
4. Most food should be cooked simply and avoid pre-made sauces. Recipes on my website largely
conform to my eating philosophy so can be used any time as long as food weights adhered to.

5. Drink 2-2.5 litres of water per day depending on your activity level and what you eat. Your food provides
some of your water requirement each day.
6. And finally a weekly cheat meal provides the opportunity to indulge in whatever you fancy once a week
and make the rest of the week more enjoyable

How to use the Lean Bulk Diet - 1

1. Look at the daily eating plan and see how this matches your schedule. Obviously everyone
is different and works different hours, shifts, irregular times etc. However the diet is easily
adaptable:
a. Always have your first meal as soon as you get up even if working out early, its important to
fuel up first. Leave 45 minutes minimum before working out.
b. For the rest of the day spread your meals and snacks out to fit your waking hours, always
finishing off with a casein shake or a slow release protein source such as cottage cheese to
keep your body fuelled up while asleep
c. You will need to be eating about every 1.5 hours to consume the required quantity of foods
2. Mainly use basic cooking methods to cook your food baking in oven, steaming, or in a pan
with a spoonful of coconut oil or olive oil. Once a day, for a main meal, use one of my
recipes or your own, using the diet principles to make it more interesting.

How to use the Lean Bulk Diet - 2

3. Follow the plan for 3 weeks before making changes, so that you know the impact on your body.
a. Monitor yourself carefully this is important. Weigh yourself first thing in the morning before eating,
ONCE a week, on the SAME day, on the SAME scales, in the same PLACE. Otherwise you will be
measuring natural body weight fluctuations and not seeing the true impact
b. If after 3 weeks you are not gaining 1-2lbs per week, see page 106 for how to adapt the plan
c. If you find you are putting on too much body fat, see page 105 for how to adapt the plan
4. You can substitute any of the protein or carb foods at any of your meals and snacks. So if you have
chicken at lunchtime, try fish in the evening. If you have rice at lunchtime have sweet potato in the
evening.
5. Stick to recommended foods for 90% of the time. Use Occasional foods no more than one
portion of each per week. Bread is an occasional food because of the level of processing involved if
eating wholemeal bread make sure it does not have high amounts of sugar added (in US particularly an
issue)
6. Choose which day you want to have a cheat meal and make it the same day each week, either as
your mid-day or your evening meal. It can be anything you enjoy a main course and dessert. e.g
Burger and chips plus ice cream; Pizza plus cheesecake; Spare ribs, baked potato plus apple pie.

Adjusting the Diet to Meet

Individual Needs

It is a simple process to adapt this diet taking into account different lifestyles and physiques.
Energy in vs Energy out Simply, if you consume food equivalent to a certain amount of energy in a
day, and you expend the same amount of energy in exercise in a day, your weight will stay the same.

So the amounts of food you need to gain muscle mass, and therefore weight, will differ according to your
activity levels.
To increase your weight during this plan, you need to keep a high amount of exercise while increasing the
energy in (calories) in the form of healthy, natural foods. i.e. keep energy out (exercise) the same but
increase energy in (food).
For some people, there may be a need to adjust food levels to control body fat being gained so the
following 2 pages explain how to adapt the plan to either control body fat or to increase lean muscle
weight gain.

Controlling Body Fat

The diet comprises a flexible daily eating schedule that you will follow throughout the plan.

However, it is important you get to know your body, and that you can make adjustments if you find you
are putting on too much body fat.
There are four steps you can take to control body fat increases, trying them in steps until you find the
right balance for you. Assess after one week of following each step and check progress before taking
another step.

Step 1: Exclude carbs from last main meal of day for one week
Step 2 Excludes carbs from both small snacks for one week
Step 3: Introduce one Medium Carb Day (see page 114)
Step 4: Introduce a Low Carb Day each week (see page 115)
Be aware of how these changes impact your body and use these methods to keep control throughout
the plan, introducing the steps as needed, or going back to the original diet plan as they have the desired
effect.

Increasing Weight Gain

You can also make adjustments if you are not gaining desired muscle weight (1-2lbs is the
expected gain per week).

Add one meal size portion of meat or fish (200g) and one meal size portion of carbs (e.g.
75g of wholegrain rice) per day

The easiest way to implement this is by adding a little extra across the existing meals and
snacks rather than adding in another full meal.

Weigh yourself after one week and assess progress.

Also consider your activity levels as whether you have an office job or an active job will impact
the diet you need.

Recommended Foods

Core Food Types and Recommended Portion Sizes

Grams
uncooked

Meat & Fish

Grams uncooked for

a meal or snack

Oats

50g

Chicken (no skin)

200g

Wholegrain Rice

75g

Turkey

200g

Potato (raw peeled)

200g

Pork (trimmed of fat)

200g

Sweet Potato (raw unpeeled)

200g

Lean Beef (trimmed of fat)

150g

Oily Fish (Salmon, tuna, trout,

etc.)

175g

White Fish (Cod, bass, plaice,

tilapia, halibut, haddock, etc.)

200g

Carbohydrates

Ryvita or Oat Cakes

Vegetables

2 pieces

Grams
uncooked

Green Vegetables (Broccoli, Green

Beans, Asparagus, Leeks, Kale, etc.)

200g total for all

veg in one meal

Carrots

No more than
100g per serving

Fruit & Nuts

Approx.
Portions
1 medium

Tomatoes

120g

Apple, Pear. Peach, Orange

Red/Green Peppers

100g

Berries

150g

Melon all types

150g

Other

Grams

Cottage Cheese

250g

0% Fat Greek Yogurt

150g

Skim Milk (or Soy milk or Almond milk)

200-250ml

Grapefruit

large

Nuts (Almonds, Cashews)

30-50g

Mixed Seeds

25g

Occasional Food Types and Recommended Portion Sizes

Carbohydrates

Grams
uncooked/Portion

Wholegrain Bread

2 slices

Wholegrain Pasta

75g

Cous cous

75g

Vegetables
Parsnips, Turnips and other root
vegetables

Other

Grams
uncooked
200g total for all
veg in one meal

Grams

Almond Butter

2 teaspoons

Peanut Butter

2 teaspoons

Protein
Protein Bar e.g. Quest

Fruit & Nuts

Other types of nuts such as walnuts,
macademia, brazil (all have higher fat
and lower protein and carbs than
almonds and cashews)
Bananas (use 3-4 times a week, but
reduce if gaining body fat)

Portion size
1 bar

Approx.
Portions
25g

1 medium/1/2
large

General Diet Tips

Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying
something off-plan because its convenient!

Remember to always keep it CLEAN you want the gains to be muscle not fat!

Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt make your own without the
additives see my recipes for some examples.

Mix up meats, fish, vegetables, nuts, & carbs but keep red meat to twice a week max and always healthy
natural foods.

Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.

I use cottage cheese to liven up a dry uninteresting meal or snack onion and chives is a good one

Keep variety in your eating there are plenty of ways to liven up the basic diet. I have included a few
examples at the end of this section or visit my website for more recipes, updated regularly

However, keep the majority of meals quite plain e.g. always have a plain mid-day meal without sauces, but
use one of my recipes for the evening

Dont be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)

Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc or
even regular English Tea) to curb the desire to go off plan

Daily Meal Plan (with an early evening workout)

Time
7:30am MEAL

Protein
4 egg whites + 2 egg yolks
scrambled or as an omelette

Carbs

Fats

Fruit/
Vegetables

Nuts or mixed
seeds

1 portion of fruit

Porridge Oats with 50%

water/50% skim milk

9:30am SNACK

11:30am SNACK

Grilled or baked chicken or turkey

breast

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Green veg or salad

1:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Green veg or salad

Nuts or mixed
seeds or avocado

3:00pm SNACK

5:00pm SNACK

Lean chicken, turkey, fish or beef

Other

1 portion of fruit

Healthy Carb (Sweet Potato .

Wholegrain Rice)
Pre: BCAAs

6.30pm Preworkout
Post Workout

Post: Protein
Shake +
BCAAs

8:00pm

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Late night/PreBedtime

Cottage cheese

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Green veg or salad

Nuts or mixed
seeds or avocado

OR Casein
Shake

Daily Meal Plan (with an early morning workout)

Time
6:30am MEAL

Protein
4 egg whites + 2 egg yolks
scrambled or as an omelette

Carbs

Fats

Fruit/
Vegetables

Other

Porridge Oats with 50%

water/50% skim milk
Pre: BCAAs

7am Pre-workout
Post Workout

Post: Protein
Shake + BCAAs
Nuts or mixed
seeds

9:30am SNACK

1 portion of fruit

11:30am SNACK

Grilled or baked chicken or turkey

breast

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Green veg or
salad

1:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Green veg or
salad
Nuts or mixed
seeds or avocado

3:00pm SNACK

5:00pm SNACK

Lean chicken, turkey, fish or beef

Healthy Carb (Sweet Potato .

Wholegrain Rice)

7:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Healthy Carb (Sweet Potato .

Wholegrain Rice)

Late night/PreBedtime

Cottage cheese

1 portion of fruit

Green veg or
salad
Nuts or mixed
seeds or avocado

OR Casein
Shake

Medium Carb Day if needed

Time

Protein

Carbs

Fats

Fruit/
Vegetables

Other

Porridge Oats with 50%

water/50% skim milk

6:30am MEAL

Pre: BCAAs

7am Pre-workout
Post Workout

Post: Protein
Shake + BCAAs

9:30am SNACK

4 egg whites + 2 egg yolks

scrambled or as an omelette

11:30am SNACK

Grilled or baked chicken or turkey

breast

1:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Nuts or mixed
seeds

Green veg or
salad
Healthy Carb (Sweet Potato .
Wholegrain Rice)

Green veg or
salad
Nuts or mixed
seeds or avocado

3:00pm SNACK

5:00pm SNACK

Lean chicken, turkey, fish or beef

7:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Late night/PreBedtime

Cottage cheese

1 portion of fruit

Healthy Carb (Sweet Potato .

Wholegrain Rice)

1 portion of fruit

Green veg or
salad
Nuts or mixed
seeds or avocado

OR Casein
Shake

Low Carb Day if needed

Time

Protein

Carbs

Fats

Fruit/
Vegetables

Other

Porridge Oats with 50%

water/50% skim milk

6:30am MEAL

Pre: BCAAs

7am Pre-workout
Post Workout

Post: Protein
Shake + BCAAs

9:30am SNACK

4 egg whites + 2 egg yolks

scrambled or as an omelette

11:30am SNACK

Grilled or baked chicken or turkey

breast

1:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Nuts or mixed
seeds

Green veg or
salad
Healthy Carb (Sweet Potato .
Wholegrain Rice)

Green veg or
salad
Nuts or mixed
seeds or avocado

3:00pm SNACK

5:00pm SNACK

Lean chicken, turkey, fish or beef

7:00pm MEAL

Meat or Fish (Chicken, Beef,

White Fish, Oily Fish)

Late night/PreBedtime

Cottage cheese

1 portion of fruit

1 portion of fruit

Green veg or
salad
Nuts or mixed
seeds or avocado

OR Casein
Shake

Supplements
This is how I use supplements for maximum effect while bulking. I have developed this plan from trying out
different combinations and this is the way that I find works best.
MORNING (MEAL 1 / BREAKFAST)
Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50%
skimmed milk. Add a few almonds for variety.
PRE WORKOUT
Creatine take as directed, before each workout. (Not for a cardio workout if you have already done a
weights session earlier in the day)
POST WORKOUT SHAKE
1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of whey protein with 1 scoop of a
clean weight gainer () and water. (Not for a cardio workout if you have already done a weights session earlier
in the day)
PRE- AND POST-WORKOUT
BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. If using powder take
as shake during workout.
LATE NIGHT SNACK BEFORE BED
1 scoop of chocolate casein with water.
TIPS
DONT overdo the protein shakes as it is a waste better to gain weight with natural foods.
Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for
whatever meal is around the time of your session and have the other meal at another time.
Make sure you are having protein shakes mainly on training days and post workout.

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NOTE

DR Physique Limited accepts no liability for any injury, loss or damage resulting from
physical exercise. By following this plan you voluntarily assume the inherent risk of
physical/ resistance training. Should you suffer from any medical conditions, injuries or
allergies, or should you be in any doubt whatsoever, we advise you seek
medical/professional advice immediately and do NOT proceed to partake in any activity.
Any supplements featured within the guides are optional and must be taken in strict
accordance with manufacturers recommendations If in any doubt always consult a
doctor. Always ensure your technique is correct and train within your own capabilities and
observe any safety practices/code of conducts present within your own gym.
Copyright
As with all our products the Lean Bulking Plan II is subject to our standard terms and
conditions, disclaimer and protected by copyright, and as such any attempts to copy or
duplicate; issue copies; sell, rent or lend; show or communicate this plan to other
members of the public, is strictly prohibited.