Bulk Routine — 74kg → 90kg Lean
You: 20 y/o male, 74 kg, 188 cm (6'2") Goal: 90 kg lean (~+16 kg)
Reality check first
That's a big, long-term goal — realistically 2–4+ years of consistent training and eating, with the fastest gains in year one and a slow grind after that. Don't chase the scale week to week; chase consistency. This plan is built to support that timeline without you getting hurt or fat-only.
Nutrition targets (this is 70% of the "bulk")
| Target | |
|---|---|
| Estimated maintenance | ~2,800–2,900 kcal/day |
| Starting bulk calories | 3,200–3,400 kcal/day |
| Protein | 160–180 g/day (~2.2 g/kg) |
| Fat | ~75–90 g/day |
| Carbs | Rest of calories (fuels lifting) |
| Weekly weigh-in target | +0.25–0.4 kg/week |
How to adjust: Weigh yourself daily, average the week. If you haven't gained after 2 straight weeks, add 150–200 kcal. If you're gaining faster than 0.5 kg/week, you're adding more fat than muscle — pull back 150–200 kcal.
Sleep 7–9 hrs. Muscle is built recovering, not just lifting.
The Split
4 days/week, compound-lift focused:
| Day | Focus |
|---|---|
| Mon | Upper – Strength |
| Tue | Lower – Strength |
| Wed | Rest |
| Thu | Upper – Volume |
| Fri | Lower – Volume |
| Sat/Sun | Rest (light walking is fine) |
Progressive overload rule: when you hit the top of the rep range on all working sets, add weight next session (2.5kg upper body, 5kg lower body). Deload (cut weight/volume ~40%) every 6–8 weeks for a week.
MONDAY — Upper Body (Strength)
Warm-up (8–10 min)
- 5 min easy row/bike/incline walk
- Arm circles — 10 each direction
- Band pull-aparts — 15 reps
- Scapular push-ups — 10 reps
- Push-up to down-dog — 8 reps
- Empty barbell bench press — 10 reps, then 2 ramp-up sets (40%, 60% of working weight) before your first working set
Main Session
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 x 5 | 2–3 min |
| Weighted Pull-ups (or Lat Pulldown) | 4 x 6–8 | 2 min |
| Overhead Press | 3 x 6–8 | 2 min |
| Barbell Row | 3 x 8 | 90 sec |
| Dips (add weight when possible) | 3 x 8–10 | 90 sec |
| Face Pulls | 3 x 15 | 60 sec |
| EZ-bar Curl | 3 x 10 | 60 sec |
Cool-down (5–8 min)
- Doorway chest stretch — 30 sec/side
- Cross-body shoulder stretch — 30 sec/side
- Lat stretch (hang or side-lean) — 30 sec/side
- Overhead triceps stretch — 30 sec/side
- Child's pose — 60 sec
- Slow breathing, 5 breaths in/out
TUESDAY — Lower Body (Strength)
Warm-up (8–10 min)
- 5 min easy bike/row
- Leg swings — 10 each direction, each leg
- Bodyweight squats — 15 reps
- Walking lunges — 10 total
- Glute bridges — 15 reps
- Empty bar squat — 10 reps, then ramp-up sets at 40%, 60%, 80% of working weight
Main Session
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Back Squat | 4 x 5 | 3 min |
| Romanian Deadlift | 3 x 8 | 2 min |
| Leg Press | 3 x 10 | 90 sec |
| Walking Lunges | 3 x 10/leg | 90 sec |
| Standing Calf Raise | 4 x 12 | 60 sec |
| Hanging Leg Raise (or Cable Crunch) | 3 x 12–15 | 60 sec |
Cool-down (5–8 min)
- Standing quad stretch — 30 sec/side
- Seated/standing hamstring stretch — 30 sec/side
- Kneeling hip flexor stretch — 30 sec/side
- Pigeon or glute stretch — 30 sec/side
- Calf stretch against wall — 30 sec/side
- Child's pose — 60 sec
THURSDAY — Upper Body (Volume)
Warm-up (8–10 min)
- 5 min easy cardio
- Arm circles — 10 each direction
- Band pull-aparts — 15 reps
- Scapular push-ups — 10 reps
- Light dumbbell press — 12 reps as a ramp-up
Main Session
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Incline Dumbbell Press | 4 x 10 | 90 sec |
| Seated Cable Row | 4 x 10 | 90 sec |
| Dumbbell Shoulder Press | 3 x 10 | 90 sec |
| Wide-grip Lat Pulldown | 3 x 10 | 90 sec |
| Lateral Raise | 3 x 15 | 60 sec |
| Rope Triceps Pushdown | 3 x 12 | 60 sec |
| Incline Dumbbell Curl | 3 x 12 | 60 sec |
Cool-down (5–8 min)
Same as Monday's cool-down.
FRIDAY — Lower Body (Volume)
Warm-up (8–10 min)
- 5 min easy cardio
- Leg swings — 10 each direction, each leg
- Bodyweight squats — 15 reps
- Glute bridges — 15 reps
- Light deadlift ramp-up: bar, then 40%, 60%, 80% of working weight
Main Session
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Deadlift | 3 x 5 | 3 min |
| Bulgarian Split Squat (or Front Squat) | 3 x 10/leg | 2 min |
| Leg Curl | 3 x 12 | 90 sec |
| Leg Extension | 3 x 12 | 60 sec |
| Seated Calf Raise | 4 x 15 | 60 sec |
| Plank | 3 x 45 sec | 60 sec |
Cool-down (5–8 min)
Same as Tuesday's cool-down.
Progression checklist
- Log every session — weight, sets, reps. If you're not writing it down, you're guessing.
- Add weight only when you hit the top rep on every set with good form.
- Deload every 6–8 weeks: same exercises, ~60% of normal weight, for one week.
- Re-check your calorie/weight trend every 2 weeks and adjust food, not the program.
- Expect strength (and visible size) to climb fast for the first 3–6 months, then slow — that's normal, not a sign something's wrong.