Starting your fitness journey can feel overwhelming, especially when your goal is to build muscle. At Nick’s Fitness Club, we’re here to guide you every step of the way. This 7-day bulking workout plan is designed for beginners who want a clear path, consistent progress, and the encouragement of a community that’s always in your corner.
Why Bulking?
If your goal is to build muscle, you need more than just good intentions; you need a structured plan. Bulking is the process of gaining lean muscle mass through a mix of strength training and a calorie-surplus diet. At Nick’s Fitness Club, we’ve seen how the right workout plan, combined with encouragement from a supportive community, can help beginners go from unsure to unstoppable.
The 7-Day Bulking Plan for Beginners
Day 1 – Chest & Triceps
- Start with Bench Press – 4 sets x 8–10 reps
- Follow with Dumbbell Flyes – 3 sets x 10–12 reps
- Then move to Tricep Dips – 3 sets x 8–10 reps
- Finish with Tricep Pushdowns – 3 sets x 10–12 reps
Day 2 – Back & Biceps
- Begin with Pull-Ups (assisted if needed) – 4 sets to failure
- Next, perform Bent-Over Rows – 3 sets x 8–10 reps
- Add Lat Pulldowns – 3 sets x 10 reps
- Complete with Bicep Curls – 3 sets x 10–12 reps
Day 3 – Legs
- Focus on Squats – 4 sets x 8 reps
- Then Leg Press – 3 sets x 10 reps
- Include Lunges – 3 sets x 12 reps per leg
- Wrap up with Calf Raises – 3 sets x 15 reps
Day 4 – Rest or Active Recovery
Take a walk, stretch, or join one of our guided beginner-friendly classes.
Day 5 – Shoulders & Abs
- Overhead Press leads the workout – 4 sets x 8 reps
- Follow with Lateral Raises – 3 sets x 12 reps
- Add Front Raises – 3 sets x 12 reps
- Finish with Planks – 3 rounds x 45 seconds
Day 6 – Full-Body Power Day
- Start strong with Deadlifts – 4 sets x 6–8 reps
- Then Pull-Ups – 3 sets to failure
- Include Bench Press – 3 sets x 8 reps
- End with Hanging Leg Raises – 3 sets x 10 reps
Day 7 – Rest
Recovery is just as important as training. Your muscles grow during rest, so take this day to relax and pat yourself on the back. You’re putting in the work.
Tips for Success
- Eat enough: Fuel your workouts with protein, complex carbs, and healthy fats.
- Track your progress: Write down weights, reps, and how you feel.
- Stay consistent: The first few weeks lay the groundwork.
- Lean on support: As a gym in Lubbock, we know the power of a close-knit community. Find encouragement and feel good after every workout.
Ready to bulk up and feel stronger? Start your 3-day trial at Nick’s Fitness Club and experience the difference of a gym that cheers you on.