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Workout plans

3-Day Bulking Training Plan

3-Day Bulking Training Plan

During the period of weight gain, also known as bulking, our goal is to improve the mass and thickness of our muscles. The workout plan in this article is strongly recommended during bulking, but training is not enough. Without the right amount and quality of nutrients, you will not be able to recover as you planned. Typical for this period is that you need more nutrients for anabolic muscle building processes, so some body fat is expected to come along with pure muscle growth. If you want lean muscle mass, you can achieve this with a weight-loss diet and more intense workouts after your bulking is done. Exercises should be done consistently and continuously, preferably without skipping, which does not mean that you do not have a rest day, but that if you miss one or two training sessions a week, you will miss the expected results. It is just as important to pay attention to nutrition every day.

So let’s look at how to build a weight-enhancing workout plan!

The basis for successful weight gain is a weight gaining diet

(Photo: Ella Olsson)

The basis for successful weight gain is a weight gaining diet

The essence of the diet used in the weight gain phase is to contain more calories than you are consuming.

It is a good idea to calculate your calorie needs with the calculator available on many sites on the Internet.

It depends on how old you are, whether you are a man or a woman, how active you are during the day, how intense your training is, and so on. So this is a quantity that needs to be determined individually. Divide the calorie intake by at least 5, which means the 5 meals you’ll have during the day. If you include both post-workout and daytime shakes in your meals, you can count up to 7 meals per meal.

Depending on the individual, different macronutrients are best for different people. Those with an endomorph body type, are therefore thicker than average and more prone to store body fat, meaning they should be more careful with their carbohydrates and start bulking at about 4g/kg, and then, as they see their body weight change, the amount can be adapted. This is important to reduce the amount of excess calories and to control the increase in body fat.

On the other hand, ectomorph body type is ultra-thin. Ectomorph people may need more carbohydrates, up to 6-7 g / kg, for effective weight gain. Any excess fat that may be deposited will be easily burned anyway when you reduce your calorie intake.

Approximately 1.5-2g / kg of protein is needed daily. It is advisable to cover approximately 20% of the total caloric content of the nutrients you intake with fats, including saturated and unsaturated fats.

How do we put together a weight gaining workout plan?

During the period of weight gain or bulking, stimulation needs to be given to the muscles so that regenerate integrally.

Proper stimulation means training a muscle group once or twice a week very hard. You can do this in many different ways.

It is a good idea to do some basic compound exercises as they will activate more muscles and allow you to exercise with more weight. Examples include bench press, squats, pull-ups or shoulder press. Begin by working both your upper body and lower body muscles once or twice, with a total 2-3 workouts a week. As you progress, you have to break down the muscle groups. The more training days you can put in, the better you can break down muscle groups. This means that you will be able to put in more exercises for each muscle group so you can exhaust the tissue more.

Each workout should be intense, but not too long, so if you warm up thoroughly at the beginning of the workout and stretch at the end, you should still have a maximum of 1.5 hours of workout.

Each workout should be intense, but not too long, so if you warm up thoroughly at the beginning of the workout and stretch at the end, you should still have a maximum of 1.5 hours of workout.

Aerobic workouts that maintain the circulatory system should also be included. In the case of ectomorphs, althought they need it the less, it is still recommended for them to includio cardio in their plans. Maintaining the elasticity of the blood vessels is still an important task in maintaining long-term health.

When you stop developing, it is worth thinking about changing either your diet or your workout. It is also good to think about whether you can relax properly in time and in quality, because this is when your muscles regenerate and develop, not during exercise. So it is important that you give yourself some rest too!

3 day full body bulking program

3 day full body bulking program

Day 1: Back and arms


  • Wide grip lateral pull-down 4×12-12-10-8 reps
  • Tilted barbell row 3×10 reps
  • Narrow grip lateral pull-down 3×10 reps
  • Seated cable row 3×10-12 reps
  • Pull ups 2×6 reps


  • Triceps: Triceps pushdown 6×10-12
  • Biceps: Standing dumbbell curls 6×12-14 per arm
  • Triceps: Horse kick 3×12 per arm
  • Biceps: Single arm dumbbell concentration curl 3×10-12


  • Forearm curls 3×20

In addition, at the end of the workout, hold a plank of 4x30s

Day 2: Legs and abdomen


  • Barbell squats 4x 8-10 reps
  • Deadlift 4×10
  • Leg extensions 4×10-12 super sets
  • Lying leg curl 4×14 portrait thigh flexor
  • Walking lunges 3×14 (Using weights)


  • Calf and abdomen superset: Cable crunches 6×20 repetitions, standing calf raises 6×20

Day 3: Chest-shoulders-abdomen


  • Bench press 4 sets x 10 repetitions
  • Pullover 4×10-12
  • Inclined dumbbell flies 4×12-14
  • Cable crossover 4×12


  • Shoulder press on machine 3×12
  • Single arm cable lateral raise 4 sets x8-10 reps per page
  • Cable front raises (with two hands) 4×8-10 sides
  • Bent over lateral raises 4×12


  • Side crunches 5 x 20 (super set)
  • Side hyper-extension 4×20

Nutritional supplement tips for bulking

    Nutritional supplement tips for bulking

    Even during the period of bulking it is advisable to supplement, as solid nutrients give your muscles all the essentials they need for regeneration and growth.

    The two most basic supplements are proteins, which are consumed with simple carbohydrates, and a multivitamin that contains all important vitamins and minerals. Blended with carbohydrates, the protein is more easily and effectively absorbed after exercise, while at breakfast or dinner you can take the protein by itself.

    After your workout, your body is extremely efficient in utilizing all the nutrients, as your muscles are hungry, damaged, and want to regenerate, so you can also add glutamine to your post-workout smoothie. You can also take glutamine before your workout to avoid catabolic or muscle breakdown processes.

    For an effective workout, a pre-workout formula is recommended, resulting in better nutrient and oxygen flow to the worked muscles. For a generally more energetic and a better nutrient intake of your muscles, the bulking season is perfect for a creatine course.

    Keep your creatine course for 7 days, then maintain for the amount of time you want.

    So there are three basic conditions for gaining muscle mass:

    1. Proper training
    2. Proper nutrition
    3. Sufficient quality rest.

    During your workout, focus on basic exercises and gradually increase your resistance. Adapt your diet to your abilities, taking into account your weight, your body, your calorie requirements. Have at least 5 meals a day, and pay attention to your fluid intake, consuming at least 2 to 2.5 liters of fluid.

    It is also advisable to avoid simple carbohydrates in a weight-gaining diet, instead you can just add them to your protein shake after your workout. Make sure you have a good rest. Keeping your daily sleep intake is especially important as your body regenerates during rest and your muscles grow. During sleep, there are hormonal processes that are important for you to achieve your goals.