Scribd
Upload
61 views4 pages

Ajay Bulking Workout Tracker Updated

Ajay's bulking and workout plan is a tailored 6-day regimen aimed at increasing muscle mass through a structured meal plan and workout split. The weekly schedule includes focused workouts for different muscle groups, with specific exercises outlined for each day. Additionally, the plan addresses common issues faced by hardgainers and provides a tracking checklist for monitoring progress.

Uploaded by

ajayveersingh025
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
61 views4 pages

Ajay Bulking Workout Tracker Updated

Ajay's bulking and workout plan is a tailored 6-day regimen aimed at increasing muscle mass through a structured meal plan and workout split. The weekly schedule includes focused workouts for different muscle groups, with specific exercises outlined for each day. Additionally, the plan addresses common issues faced by hardgainers and provides a tracking checklist for monitoring progress.

Uploaded by

ajayveersingh025
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

AJAY’S BULKING & WORKOUT PLAN

Introduction
This is a personalized 6-day bulking and hypertrophy plan designed specifically for Ajay —
a tall, lean hardgainer focused on gaining muscle mass with a structured meal plan, smart
workout split, and full progress tracking.

Weekly Workout Split Overview


Day Focus Key Notes

Day 1 Chest + Triceps + Shoulders Compounds + Triceps focus

Day 2 Back + Biceps + Forearms Compound pulling + arm


volume

Day 3 Legs + Core Strength base + arm


recovery

Day 4 Chest + Arms (High Direct hypertrophy on arms


Volume) & chest

Day 5 Back + Shoulders + Traps Back thickness + shoulder


width

Day 6 Arms + Forearms + Legs Pump + accessory volume


(Light)

Day 7 Rest / Active Recovery Stretch, walk, hydrate

Common Skinny-Guy Problems & Fixes


Problem Solution

Can’t Gain Weight Eat 3700+ kcal/day. Use 2× mass gainer.


Track food.

No Arm Pump Strict form curls, add volume. Arm training


3×/week.

Fatigue / Slow Recovery 8+ hrs sleep, hydrate, creatine 5g/day.

No Size Gains Progressive overload. Track lifts. Push hard


weekly.

Tracking & Progress Checklist


Each week, provide these details for tracking:

📊 Weight
💪 Lifts improved
Mass gainer: (✓/✗ for each shake)
💤 Sleep hours
🥤 Water intake
📷 Pic update (optional)
Full Weekly Workout Plan – Exercises

Day 1 – Chest + Shoulders + Triceps


 • Barbell Bench Press – 4×8
 • Incline Dumbbell Press – 3×10
 • Seated Overhead Dumbbell Press – 3×10
 • Lateral Raises – 3×15
 • Close-Grip Bench Press – 3×10
 • Rope Pushdowns – 3×12

Day 2 – Back + Biceps + Forearms


 • Pull-Ups (Assisted if needed) – 3×AMRAP
 • Barbell Rows – 4×10
 • Lat Pulldown – 3×12
 • Barbell Curls – 3×10
 • Hammer Curls – 3×12
 • Wrist Curls (Palms Up) – 2×20
 • Reverse Wrist Curls – 2×20

Day 3 – Legs + Core


 • Back Squats – 4×10
 • Romanian Deadlifts – 3×10
 • Leg Press – 3×12
 • Calf Raises – 3×20
 • Hanging Leg Raises – 3×15
 • Plank – 3×60s

Day 4 – Chest + Arms (High Volume)


 • Flat Dumbbell Press – 3×10
 • Cable Chest Fly – 3×15
 • Incline Dumbbell Curls – 3×12
 • Concentration Curls – 3×12
 • Skullcrushers – 3×10
 • Rope Overhead Triceps – 3×15

Day 5 – Back + Shoulders + Traps


 • T-Bar Row – 4×10
 • Lat Pulldown – 3×12
 • Arnold Press – 3×10
 • Lateral Raises (Drop Set) – 3×12/12/12
 • Shrugs – 3×15
 • Rear Delt Cable Fly – 3×15
Day 6 – Arms + Forearms + Legs (Finisher)
 • Incline Dumbbell Curls – 3×12
 • Cable Kickbacks – 3×15
 • Overhead Rope Triceps Extension – 3×15
 • Lunges (Bodyweight or Dumbbells) – 3×12/leg
 • Wrist Curls (Heavy) – 3×15
 • Dead Hangs – 2×Max Time

You might also like