Bulk Up Plan — Tagline Apparel

Daily Nutrition Targets

These are starting targets for someone around 170–185 lbs. Adjust calories up by 200–300 if you're not gaining weight after 2 weeks. Adjust protein to 1g per lb of your bodyweight.

3,200

Calories / Day

200g

Protein

380g

Carbohydrates

80g

Healthy Fats

Protein per lb Bodyweight

Daily Meal Plan

Meal 1 · 7:00 AM

Power Breakfast

4 whole eggs + 2 egg whites scrambled in butter · 1 cup oatmeal cooked with whole milk · 1 banana sliced on top · 1 tbsp natural peanut butter · black coffee

~55g protein · ~85g carbs · ~28g fat · ~800 cal

Meal 2 · 10:00 AM

Mid-Morning Fuel

Protein shake (50g protein) blended with whole milk, 1 banana, and 1 tbsp almond butter · 1 apple on the side · handful of mixed nuts (cashews, almonds, walnuts)

~58g protein · ~55g carbs · ~22g fat · ~650 cal

Meal 3 · 1:00 PM

Midday Mass Meal

8oz grilled chicken breast · 2 cups white rice (cooked) · 1 cup steamed broccoli · drizzle of olive oil · salt, pepper, garlic — season it right, eat it consistently

~70g protein · ~90g carbs · ~14g fat · ~770 cal

Meal 4 · 4:00 PM — Pre-Workout

Pre-Workout Loader

6oz lean ground beef or turkey · 1 large sweet potato (baked) · 5–6 Medjool dates for fast carbs · 1 cup coconut water for electrolytes — eat this 60–90 min before training

~48g protein · ~90g carbs · ~12g fat · ~660 cal

Post-Workout · ~6:30 PM

Anabolic Window

Whey protein shake (40–50g protein) + 1 banana + 1 cup whole milk · Consume within 30–45 minutes after your last set — this is when your muscles are most hungry for amino acids

~55g protein · ~55g carbs · ~8g fat · ~510 cal

Meal 5 · 8:00 PM

Dinner — Real Food

8oz salmon or ribeye steak · 1 cup cooked quinoa · large side salad (mixed greens, cherry tomatoes, avocado, cucumber) with olive oil + lemon dressing · no junk, no shortcuts

~60g protein · ~45g carbs · ~30g fat · ~680 cal

Meal 6 · 10:00 PM — Before Bed

Overnight Casein Feed

1.5 cups cottage cheese · 1 tbsp raw honey · 10 walnuts · sprinkle of cinnamon · Casein digests slowly over 5–7 hours, feeding your muscles through the night while growth hormone peaks during deep sleep

~38g protein · ~20g carbs · ~14g fat · ~350 cal

Weekly Workout Schedule

Mon

Chest + Tris

Heavy push day

Tue

Back + Bis

Deadlift + pull

Wed

Legs

Squat heavy

Thu

Shoulders + Core

Press + abs

Fri

Arms + Weak Points

Volume day

Sat

Active Rest

20 min walk

Sun

Full Rest

Recover + eat

Key Exercises — Sets, Reps & Notes

Exercise	Sets × Reps	Day	Notes
Barbell Back Squat	4 × 6–8	Wednesday	Add 5 lbs every week. Full depth. Belt on heavy sets.
Romanian Deadlift	3 × 8–10	Wednesday	Hamstring stretch at bottom. Control the negative.
Conventional Deadlift	3 × 5	Tuesday	The king of mass builders. Add 5–10 lbs weekly. Don't round your back.
Flat Barbell Bench Press	4 × 6–8	Monday	Feet flat, arch in lower back, drive through your heels. Progressive overload every session.
Incline Dumbbell Press	3 × 10–12	Monday	30–45° incline. Stretch at the bottom, squeeze at the top.
Weighted Pull-Ups	4 × max reps	Tuesday	Add a weight belt when you hit 12+ bodyweight reps. Best back builder.
Barbell Bent-Over Row	4 × 8–10	Tuesday	Chest up, hinge at hips, pull to your belly button. Elbows close to body.
Overhead Barbell Press	4 × 6–8	Thursday	Standing. Press through your ears at the top. Big shoulder and trap builder.
Lateral Raises	4 × 15–20	Thursday	Lighter weight, strict form, slight bend in elbows. Raise to ear height.
Leg Press	3 × 10–15	Wednesday	High foot placement for more glutes/hamstrings. Don't lock out knees at top.
Barbell Bicep Curl	4 × 10–12	Friday	No swinging. Full range of motion. Squeeze at the top for 1 second.
Tricep Skull Crushers	3 × 10–12	Monday / Friday	EZ-bar or dumbbells. Lower to forehead, press to full lockout.
Cable Face Pulls	3 × 15	Thursday	Rear delt and rotator cuff health. Do not skip. Prevents shoulder injury long-term.
Weighted Plank	3 × 45–60 sec	Thursday	Plate on back. Squeeze glutes and abs. Don't let hips sag or rise.
Hanging Leg Raises	4 × 12–15	Thursday	From a pull-up bar. Slow and controlled. Don't swing. Full hip flexion.

The Golden Rule of Bulking

Add weight to the bar every single week — even if it's just 2.5 lbs. That is progressive overload and it is the only mechanism by which muscle grows. If the weight isn't going up, the muscle isn't growing. Eat your meals, sleep 8 hours, and show up every session. The results are not optional — they are mathematical. Philippians 4:13.