LEAN BULKING 2017 - Shopify

LEAN BULKING 2017

15 WEEK PLAN FOR GUYS

Table of Contents

INTRODUCTION FROM ROSS

3

TRAINING

5

? TRAINING STRUCTURE

6

? DAILY PROGRAMS

7

? GUIDELINES FOR RESISTANCE TRAINING

8

? PROGRAM 1 : UPPER/LOWER BODY

11

? PROGRAM 2 : PUSH PULL

18

? PROGRAM 3 : SPLIT BODY PARTS

24

? CARDIO

30

DIET

34

? GUIDELINES

35

? ADAPTING THE MEAL PLAN TO YOUR SCHEDULE

38

? FOOD QUANTITIES

39

? RECOMMENDED FOODS

43

? DAILY MEAL PLANS

45

RECIPES

49

SUPPLEMENTS

60

TERMS AND CONDITIONS

64

INTRODUCTION

FROM ROSS

My New Bulking Plan

I am on one of my most ambitious bulking missions yet through winter 2017, with my goal of achieving 100Kg. So in this plan, many of the training routines I have been using are included. A key part of my philosophy is to make sure my training stays fresh and I am always looking to mix things up and change my routines. It's important though to keep structure and it isn't just about random changes. You will always see there is a rhythm to my training sessions within a day or a week, and most of the variety occurs on a week to week basis.

In contrast my diet doesn't change very much! I do get contacted sometimes, asking me how I can bear to eat the same meals over and over again...well, it's about having a goal and being determined and committed to reach that goal. I don't generally eat for pleasure...except for my cheat meal, usually on a Sunday and comprising pizza and sweets! While bulking you do have more leeway and there is scope for a more flexible diet, so I add burritos and a few other meals to my routine. However, I still do stick mainly to my "basics" and accept that food, most of the time, is fuel for my body and not something to indulge myself in.

Ross So read on for a brand new training plan, more diet advice and tips for reaching your goal.

TRAINING

STRUCTURE, DAILY PROGRAMS AND CARDIO ADVICE

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