💪 4-Week Bulking Workout Plan for Non-Athletes

Goal: Build lean muscle mass & strength
Level: Beginner / Non-Athlete
Focus: Compound strength, controlled volume, progressive overload
Equipment: Dumbbells or resistance bands (can modify for home)
Duration: 4 weeks (repeatable)
Days per week: 4–5 days

🗓️ WEEKLY STRUCTURE

DayFocusExample

MonUpper Body StrengthPush + Pull

TueLower Body StrengthLegs + Glutes

WedRest / MobilityStretch or yoga

ThuFull Body HypertrophyVolume training

FriCore + ConditioningCore & light cardio

Sat / SunOptional Active RestWalking, stretching

🧱 WEEK 1 – FOUNDATION STRENGTH

Goal: Learn perfect form, activate muscles, build base.**
Intensity: Light–moderate weight (2–3 sets, 10–12 reps).**

Day 1 – Upper Body (Push/Pull)

• Incline Push-ups – 3×10

• Dumbbell Rows – 3×10

• Shoulder Press – 3×12

• Bicep Curls – 3×12

• Tricep Dips (bench/chair) – 3×10

Day 2 – Lower Body

• Bodyweight Squats – 3×15

• Glute Bridges – 3×15

• Lunges – 3×10 each leg

• Calf Raises – 3×20

• Wall Sit – 2×30 sec

Day 4 – Full Body (Light Volume)

• Squats – 3×12

• Dumbbell Shoulder Press – 3×10

• One-Arm Rows – 3×10

• Glute Bridges – 3×15

• Crunches – 3×15

Day 5 – Core & Stability

• Leg Raises – 3×10

• Plank – 3×30 sec

• Side Plank – 2×20 sec/side

• Russian Twists – 3×20

🦾 WEEK 2 – CONTROL & PROGRESSION

Goal: Add resistance (heavier dumbbells / slower tempo).**

• Move to 3–4 sets of 10 reps per exercise.

• Rest 45–60 sec between sets.

• Focus on mind-muscle connection.

Add:

• Push-ups (regular)

• Dumbbell Deadlifts

• Step-ups (use stairs or bench)

• Shoulder Lateral Raises

⚙️ WEEK 3 – INTENSITY & GROWTH

Goal: Progressive overload & muscle fatigue.**

• 4 sets of 8–10 reps (slightly heavier).**

• Add supersets (2 exercises back-to-back).

Day 1 – Upper Push
1️⃣ Push-ups – 4×10
2️⃣ Shoulder Press + Lateral Raise (Superset) – 3×10 each
3️⃣ Tricep Dips – 3×12

Day 2 – Lower Strength
1️⃣ Dumbbell Squats – 4×10
2️⃣ Dumbbell Deadlifts – 3×8
3️⃣ Step-ups – 3×10 each leg
4️⃣ Calf Raises – 3×20

Day 4 – Full Body Power
1️⃣ Dumbbell Rows – 4×10
2️⃣ Push-ups – 4×10
3️⃣ Lunges – 3×12
4️⃣ Plank to Push-up – 3×10

Day 5 – Core Stability
1️⃣ Crunches – 3×20
2️⃣ Leg Raises – 3×12
3️⃣ Russian Twists – 3×20
4️⃣ Side Plank – 3×30 sec

🧠 WEEK 4 – MAX MUSCLE PHASE

Goal: Controlled fatigue + progressive overload.**

Key Tips:

• Go 80–85% effort (not failure).

• 4 sets × 8–10 reps for all strength moves.

• Add extra rest between heavy sets (60–90 sec).

Full-Body Example Split (3–4 days):

• Dumbbell Squats – 4×10

• Push-ups – 4×10

• Rows – 4×10

• Shoulder Press – 3×12

• Plank Hold – 3×45 sec

• Glute Bridge – 3×15

🥗 NUTRITION FOR BULKING (Non-Athlete Friendly)

To build muscle, you must eat in a small calorie surplus (≈ +300–500 kcal/day).

Basic Nutrition Rules:

• 🍗 Protein: 1.6–2g per kg body weight

• 🍚 Carbs: 2–3× your protein amount

• 🥑 Fats: 0.8–1g per kg

• 🕐 Meals: 3 main + 2 snacks/day

• 💧 Hydration: 3L water/day

• 💤 Sleep: 7–9 hours

Sample Meal Ideas:

• Breakfast: Oats + Peanut Butter + Banana

• Lunch: Rice + Chicken + Vegetables

• Snack: Eggs or Protein Shake

• Dinner: Paneer / Fish + Sweet Potato

• Before Bed: Milk or Greek Yogurt

📈 TRACK YOUR PROGRESS

| Week | Weight | Chest | Arms | Waist | Notes |
|:--:|:--:|:--:|:--:|:--:|
| 1 | | | | | |
| 2 | | | | | |
| 3 | | | | | |
| 4 | | | | | |

💡 Tips for Best Results

✅ Lift with control — slow down each rep.
✅ Focus on form > weight.
✅ Eat enough calories — don’t skip meals.
✅ Add 5–10% weight weekly (or slow down tempo).
✅ Consistency beats intensity.