Mission: Bulk like Hulk
www.officialteamlift.com
We are glad you have taken this journey to pack loads of mass and strength
in the next 12 weeks. In the following pages, we are going to give you all the details step by
step on how to bulk like the good old hulk. This document is divided in 3 sections: Nutrition, Training, and Suplementation.
Nutrition Plan
We have seen a lot of bulking programs that give the exact same caloric number for the entire diet plan during the whole program and that's simply not correct.
The reason why is because when a person gains weight, his body needs more calories in order to gain more weight. That's why
we are adding 250 extra calories every month while the phases go on; that way, you will end up eating 500 calories more than when you
started. Specifications
1. One cheat meal is allowed once a week (not a cheat day). Be carefull to not go too heavy; you can eat some sushi or ribs but roughly 2 hours before or after
your workout. 2. Drink up at least 1 gallon of water a day.
3. Alcohol consumption is not allowed during the program.
4. You can variate some of the foods by their nutritional value, for example: wholeheat bread or sweet potatoes for wholewheat pasta or brown rice, bananas for apples, etc. 5. Fast foods, chocolate, candies and similar foods must be avoided. 65 -­‐ 70 kg Diet plan
145-­‐155 lb Diet plan
Meals
Breakfast
Mid-­‐Morning
Lunch
Late Snack
Dinner
Post workout Shake
Total
Protein (g)
3 egg whites 3 whole eggs 80 grams of oatmeal
1 Can of Tuna 4 slices of Whole-­‐wheat bread 2 tbsp of Light mayonese
Chicken Breast 100 g 1.5 cups Brown Rice 1 cup of Brocoli
Sweet Potato 300g Nuts 50g 1 Can of tuna
Avocado 100g Steak 100g
1 protein Shake 2 bananas
Carbs (g)
Fats (g)
Calories
41
54.5
13.5
503.5
34
52
17
497
39
74
5.6
502.4
45
70
33
757
27
9
35
459
24
54
2
330
210
313.5
106.1
3048.9
70-­‐ 75 kg Diet plan
155-­‐165 lb Diet plan
Meals
Protein (g)
3 egg whites 4 whole eggs Breakfast
46
90 grams of oatmeal
1 Can of Tuna 4 slices of Whole-­‐wheat Mid-­‐Morning
34
bread 2 tbsp of BLreast ight 150 g Chicken 1.5 cup Brown Rice 51.3
Lunch
1 cup Brocoli
Sweet Potato 400g Late Snack
Nuts 50g 45
1 Can of tuna
Avocado 150g Dinner
28
Steak 100g
1 protein Shake Post workout Shake
24
2 bananas
Total
228.3
Carbs (g)
Fats (g)
Calories
54.5
17.5
559.5
66
18
562
74
8
573.2
90
33
837
13.5
42.5
548.5
54
2
330
352
121
3410.2
75-­‐ 80 kg Diet plan
165-­‐175 lb Diet plan
Breakfast
Mid-­‐Morning
Lunch
Late Snack
Dinner
Late night Snack
Post workout Shake
Total
Meals
Protein (g)
3 egg whites 4 whole eggs 46
90 grams of oatmeal
1 Can of Tuna 4 slices of Whole-­‐wheat 34
bread Chicken Breast 150g 51.3
1.5 cup Brown Rice 1 cup of Brocoli
Sweet Potato 300g Nuts 50g 43
1 Can of tuna
Avocado 150g 28
Steak 100g
2 tbsp of peanut butter 19
100g of cottage cheese
1 protein Shake 24
2 bananas
207
Carbs (g)
Fats (g)
Calories
54.5
17.5
559.5
62
22
582
74
8
573.2
70
33
749
13.5
42.5
548.5
14
20
312
54
2
330
287.5
109
3654.2
80-­‐ 85 kg Diet plan
175-­‐185 lb Diet plan
Breakfast
Mid-­‐Morning
Lunch
Late Snack
Dinner
Late night Snack
Post workout Shake
Total
Meals
Protein (g)
3 egg whites 4 whole eggs 46
100 grams of oatmeal
1 Can of Tuna 4 slices of Whole-­‐wheat bread 34
2 tbsp of Light mayonese 1 apple
Chicken Breast 150 g 1 cup Brown Rice 51.3
1 cup Brocoli
Sweet Potato 400g Nuts 50g 45
1 Can of tuna
Avocado 150g 40
Steak 150g
2 tbsp of peanut butter 19
100g of cottage cheese
1 protein Shake 24
2 bananas
207
Carbs (g)
Fats (g)
Calories
60
17.5
581.5
62
22
582
74
8
573.2
90
33
837
13.5
52.5
686.5
14
20
312
54
2
330
287.5
109
3902.2
Training Plan
The training plan is divided in 3 cycles: Beginning Cycle, Hardcore Cycle, and Push-­‐Pull Cycle. Each cycle consists in one month of duration, and each one
is designed to enhance muscle growth in different ways and with different techninques.
Specifications
1. If you are not willing to grind, cry or feel nausy, don't expect optimum results.
2. When the reps are decreasing gradually, you are expected to increase the weight in the exercise.
3. Drop sets are executed in the last set of the exercise.
4. Rest periods can vary from 1 to 2 minutes.
5. In the active rest days, you can perform any kind of sport like football, swimming or even just jogging.
6. The slash ("/") indicates that the exercise is a superset.
7. Stretching the entire body is necessary before every workout. Beginning Cycle
Chest and Calves
Back Legs
Shoulders
Arms
Push-­‐Ups to failure
1 set of pullups to failure
Barbell Bench Press
Weighted Pull ups
Squats
Military Press
Weighted Dips
4
4
4
4
4
10-­‐8-­‐6-­‐6 (Drop set to 65% of weight)
Failure
6 to 8 reps
6 to 8 reps
6-­‐8 (Drop set to 65% of weight)
Decline Barbell Bench press
Bent Over Barbell Rows
Leg press
4
10 10 8 8 (Drop set to 65% of weight)
4
8 8 6 6 (Drop set to 65% of weight)
4
8 (Drop set to 65% of weight)
Warm up
Exercise#1
Sets
Reps
Exercise#2
Sets
Reps
Exercise#3
Sets
Reps
Exercise#4
Sets
Reps
Exercise#5
Sets
Reps
Exercise#6
Sets
Reps
Exercise#7
Sets
Reps
Close grip upright row Dumbell Kickbacks
/ Front dumbell raises
4
4
10
12 to 15 reps
Rope Wide grip upright row Pushdowns/Overhea
/ side lateral raises
d Extensions
4
4
4
4
4
12 10 8 8 (Drop set to 12 10 8 8 (Drop set to 12 10 8 8 (Drop set 12 10 8 8 (Drop set 10
65% of weight)
65% of weight)
to 65% of weight)
to 65% of weight)
Cable Cross Overs (Upper, then medium, Seated cable rows
Romanian Deadlift Reverse dumbell flyes
Barbell Curls
and finally lower cross)
3
4
4
4
4
12 10 8 8 -­‐ 2 dropsets 10 10 10 Tri-­‐Set ( Giant (65%, and then 35% of 10 to 12 reps
12 to 15 reps
6 to 8 reps
set)
the weight)
Standing Calf Landmine Press
Deadlift
Raise/Seated Calf Face pulls
Hammer Curls
Raise
3
4
4
4
4
10 to 12 reps (Drop 8-­‐10(Drop set to 8 to 10 reps
6 to 8 reps
15
set to 65% of weight)
65% of weight)
Standing Calf Dumbell Shrugs
Ez Bar Machine Curls
Raise/Seated Calf Raise
4
4
4
15
6 to 8 reps
8 to 10 reps
Reverse Barbell Curl/Wrist Curl
4
12 to 15 reps
Incline Dumbell Press
Rope Pullovers
Core
Bicep Curl (without Barbell squats Military Press added weight 1 set Circuit: One exercise (without added (without added of 20-­‐25 reps) after another, 3 weight 1 set of 20-­‐25 weight 1 set of 20-­‐25 Pushdowns (without rounds to failure in reps)
reps)
added weight 1 set each exercise.
of 20-­‐25 reps)
Leg extensions
Decline weighted sit ups (Drop set in every set with body weight)
Decline weighted twist (Drop set in every set with body weight)
Leg raises
Plank (1 min)
Active Rest
Hardcore Cycle
Warm up
Exercise#1
Sets
Reps
Exercise#2
Sets
Reps
Exercise#3
Sets
Reps
Exercise#4
Sets
Reps
Exercise#5
Sets
Reps
Exercise#6
Sets
Reps
Exercise#7
Sets
Reps
Exercise#8
Sets
Reps
Chest and Shoulders
Back and Biceps (abs) Legs and Triceps
1 set of pushups to 1 set of chin-­‐ups
Box Jumps
failure
Incline Barbell Bench One arm dumbell Squats
Press
rows/Face pulls
5
4
4
5
8 to 10 reps
6 to 8 reps
Flat Dumbell press
T bar rows
Walking lunges
4
4
8 (Drop set to 65% of weight)
6 to 8 reps
Weighted Dips
Seated Cable rows
4
(Drop set: Drop all added weight)
4
12 10 8 8 (Drop set to 65% of weight)
Peck deck flyes Deadlift with Shrugs
5
5 (Shrug at the top of 10 (Drop set to 65% of the deadlift weight)
movement)
4
Arnold Press
Barbell Curls
4
4
4
15
Lying leg curls
4
Chest and Shoulders Back and Biceps (abs)Legs and Triceps
1 set of pushups to Lat pulldown ( 1 set Box Jumps
failure
of 20-­‐25 reps)
Flat barbell Press
Pull ups
Hack Squats
4
4
10 to 12 reps
Failure
4
12 10 8 8 (Drop set to 65% of weight)
Decline Dumbel press/Decline db Rope Pull overs
pullovers
4
4
12-­‐15(Drop set to 12 10 8 8 (Drop set 65% of weight)
to 65% of weight)
Incline Cable Underhand Press/Incline Cable Pulldowns/Wide grip Flyes
lat pulldowns
4
4
12-­‐15 (Drop set to 12 10 8 8 (Drop set 65% of weight)
to 65% of weight)
Single Leg Press
4
12 10 8 8 (Drop set to 65% of weight)
Standing Leg Curls
Goblet squats
Military Press
Barbell Shrugs
4
4
4
4
12 10 8 8 (Drop set to 65% of weight)
Barbell lunges on two separated steps
4
6 to 8 reps
6 to 8 reps
8 to 10 reps
10 to 12 reps
8 to 10 reps
Leg Press
Dumbell lateral raise/Barbell Front raise
4
Incline db Curls
Standing Calf Raise/Seated Calf Raise
4
4
4
10 dropsets (65%, 8 (Drop set to 65% of 12 10 8 8 (Drop set to 6 to 8 reps
and then 35% of the 15
weight)
65% of weight)
weight)
Standing Calf Cable side raises/Cable Rope Curls/Wrist Hammer curls
Raise/Seated Calf Reverse Peck Deck
Rope Kickbacks
reverse flyes
Curls
Raise
4
4
4
4
4
4
8 (Drop set to 65% of 8 (Drop set to 65% of 15 (Drop set to 65% 12 10 8 8 (Drop set 12 (Drop set to 65% 12 to 15 reps
weight)
weight)
of weight)
to 65% of weight)
of weight)
Abs roller Abs roller Skull Crushers/ Rope wheel/Reverse wheel/Reverse Landmine press
CloseGrip Bench Pushdowns/Overhea
crunches on a decline crunches on a Press
d Extensions
bench
decline bench
1
3
4
3
4
12 10 8 8 (Drop set 15 to 20 reps
Failure
8
Failure
to 65% of weight)
Side db Side db crunches/Plank (1 Press downs crunches/Plank (1 min)
min)
3
4
3
8 (Drop set to 65% of 12-­‐15 for the 12-­‐15 for the crunches
weight)
crunches
10 (Drop set to 65% of weight)
Active Rest
Push-­‐Pull Cycle
Push Day (Hypertrophy)
1 set of pushups to failure
Warm up
Exercise#1
Sets
Reps
Exercise#2
Sets
Reps
Exercise#3
Sets
Incline Barbell Bench Press
4
Exercise#5
Sets
Push day(Strenght)
Pull Day (Strenght) and abs
Bent over barbell rows Squats (with no (with no added weight added weight 1 set 1 set of 20 reps
of 20-­‐25)
1 set of pushups to failure
1 set of bodyweight Box Jumps 2 sets of pull ups
10 to 12 reps
Front Squats
Barbell Bench Press
Weighted Pullups
Squats
4
5
5
10
Failure
12-­‐15
5
4
8 (Drop set to no added weight)
Flat Dumbell press
Machine High Rows
4
4
12 12 10 10 (Drop set to 10
65% of weight)
Dips
Seated Cable Rows
4
4
Cable Cross Overs (Upper, then medium, and finally lower cross)
3
10 (Tri-­‐Set ( Giant set))
Reps
Exercise#7
Sets
Reps
Exercise#8
Sets
Reps
Exercise
Sets
Specialty
Exercise
Sets
Specialty
Romanian Deadlifts Incline Dumbell Press
Face pulls/Dumbell Shrugs
4
10 (Drop set to 65% of weight)
4
4
6 to 8 reps
6 to 8 reps
8
Leg Press
4
Weighted Dips
4
T bar rows
4
Goblet/Sumo Squats
4
Box Jumps
4
10 to 12 reps
4
4
Standing Calf Raise/Seated Calf Raise
4
10
10
15
Reverse peck deck flyes
Guillotine Curls
4
4
12 12 10 10 (Drop set to 65% of weight)
Rope Weighted Decline Sit-­‐
pushdowns/Overhead ups/Leg Raises
rope extensions
4
4
12 12 10 10 (Drop set to 10-­‐12
65% of weight)
Single arm Decline Weighted underhand/Cable Twist/ Planking to Extensions
Failure
4
4
12 to 15 reps
20 reps for the twist
Leg extensions/ Lying Leg curls 4
4
Barbell curls
Rope Front Raises/Side Rope bicep curls/Ez Cable Raises
bar curls
4
4
12 12 10 10 (Drop set to 12 12 10 10 (Drop set 65% of weight)
to 65% of weight)
5
10
Arnold Press
12 to 15 reps
One-­‐arm db rows
12 12 10 10 (Drop set 12 12 10 10 (Drop 8 (Drop set: Drop all 8 (Drop set to 65% of to 65% of weight) set to 65% of weight)
added weight)
weight)
Reps
Exercise#6
Sets
Legs (Strenght)
4
Failure
Reps
Legs (Hypertrophy)
Pull Ups
Reps
Exercise#4
Sets
Pull Day (Hypertrophy) and abs
Peck deck flyes
Dumbell Pullovers/Facepulls
6 to 8 reps
Leg Press
4
4
4
8 (Drop set to 65% of 10 (Drop set to 65% 8 (Drop set to 65% of weight)
of weight)
weight)
Standing Calf Seated Military Press
Deadlifts
Raise/Seated Calf Raise
4
5
4
5 (Shrug at the top 6-­‐8 (Drop set to 65% of the deadlift 15
of weight)
movement)
Dumbell Lateral EZ Bar Curls (wide Raises
grip)
4
4
8 (Drop set to 65% of 6 to 8 reps
weight)
Hammer Curls/Wrist Plate Front Raises
Curls
4
4
8
8
Reverse Dumbell Flyes
Concentration Curls
4
4
8 (Drop set to 65% of 8 (Drop set to 65% of weight)
weight)
SkullCrushers/Close Weightd Decline Sit-­‐
Grip Bench Press
ups/Leg Raises
4
8
Pressdowns
4
10-­‐12
Decline Weighted Twist/Planking to Failure
4
4
6-­‐8 (Drop set to 65% 20 reps for the twist
of weight)
Active Rest
Supplement Plan
This are the supplements that you really NEED to take to complete the program efficiently. If you don't take them, you may not get the
best possible results from the program. What supplement ?
Whey Protein
Creatine
Pre workout
Fish Oil
ZMA
At what timing?
1 scoop post-­‐workout
5 grams before and after your workout
1 dose pre workout
2 capsules with your breakfast
3 capsules prior sleep
1.M.R by BPI Sports
Platinum 100% Fish oil
NOW ZMA
Cellucor C4
Viva Labs Ultra Strenght Omega 3 Fish Oil
Universal Nutrition ZMA Pro
Musclepharm Assault
Omega JYM
Optimum Nutrition ZMA
Nitrotech by Muscletech Met-­‐rx Creatine Powder
Which Brand?
(Just examples)
Optimum Nutrition Gold ON Micronized Creatine
Standard 100% Whey
Cellucor COR-­‐
performance Whey
Musclepharm Creatine