8-Week Bulking Protocol
Team Bhuwan
BodybuildingHave you cracked the code on how to build muscle?
No??
Do you get to the gym and know exactly what to do to, every single workout, every single week, all year round?
No??
I created This 8-Week Bulking Protocol to show you exactly how I coach my personal training clients and how I've trained throughout my career when I'm looking to pack pounds of muscle onto my frame.
For just $39 you'll have the next 8 weeks of training at your fingertips, using the techniques I am using that I have learned over the last decade working with the top coaches and athletes around the world.
So stop wasting time on random workouts of 4 sets of 8-12.
When you start this program, you will follow a plan that I designed to give you insight into how the Pros train so that you get similar results.
Every minute that you spend in the gym will now be purposeful as I'll be guiding you toward the progress that has been eluding you.
I created this for those who can’t afford my 1-1 training but want to maximize their results in the gym with access to training protocols that work, and at a price you can't afford to miss out on.
Let's GROW the F*ck Out Together!!
A
Machine Chest Fly
3 x 20
B
Decline Bench Press
15, 15, 15, 10, MAX
C
Incline DB Bench Press
12, 12, 8, MAX
D
DB Bench Press
12, 12, 8, MAX
E
High to Low Cable Fly
3 x 15
F1
Machine Dips
3 x 12
F2
Flat Machine Chest Press
3 x 12
F3
Low to High Cable Fly
3 x 12
A
Tricep Rope Pulldowns
3 x 20
B
Machine Low Row
15, 15, 15, 10, MAX
C
Wide Grip Lat Pulldown
20, 12, 8, MAX
D
1-Arm DB Row
20, 12, 8, MAX
E
T-Bar Row
20, 12, 8, MAX
F1
Tricep Rope Pulldowns
3 x 15
F2
V-Bar Cable Row
3 x 15
F3
Rack Pulls
3 x 15
A
V-Bar Pushdown
12, 12, 12, 12, MAX
B
Machine Preacher Curls
12, 12, 12, 12, MAX
C
Close Grip Smith Machine Press
15, 15, 15, MAX
D
DB Bicep Curls
4 x 12
E1
Dumbbell Skullcrusher on a Flat Bench
3 x 15
E2
DB Spider Curls on Incline Bench
3 x 15
F1
Rope Push Down
3 x 20
F2
Rope Hammer Curls
3 x 20
Rest
A
Take some time to rest and recover. Get outside. Move around. Work on your mobility, hydrate, meal prep, and get ready for next week.
A
Rotator Cuff Circuit
2 x 15
B
Smith Machine Shoulder Press
15, 15, 15, 10, MAX
C
Standing Dumbbell Lateral Raise
20, 12, 12, MAX
D
Reverse Pec Dec Fly for Rear Delts
20, 12, 12, MAX
GIANT SET
E
Do back-to-back exercises, doing all 5, without any rest. One set = completing all exercises without rest. You won't need much weight for the dumbbell movements, I recommend not more than 5-10lbs, I myself use 15lbs. 3 Sets of 10-12 reps of: • Seated Dumbbell Shoulder Press • Seated Dumbbell Lateral Raises • EZ Bar Upright Row • Incline front raises with dumbbell • Incline bench Upright Row
F
DB Shrug
20, 12, 12, MAX
A
Biking
1 x 5:00
B
Leg Extension
20, 20, 20, 15, MAX
C
Leg Press
15, 15, 12, 8, MAX
D
Hack Squat
20, 15, 10, MAX
E
Seated Leg Curls
4 x 15
F1
Seated Leg Press
3 x 15
F2
Walking Lunges
3 x 15
F3
Leg Extension
3 x 15
F4
Dumbbell Stiff Leg Deadlift
3 x 15
Rest
A
Take some time to rest and recover. Get outside. Move around. Work on your mobility, hydrate, meal prep, and get ready for next week.
Bhuwan Chauhan
My name is Bhuwan Chauhan and I am the first Indian Pro and Olympian. I have been training and dieting for the past 10 years and started competing in 2016, having won my pro card in 2017 and making it to the Olympia twice. I'm here to help you improve your physique through optimal training. It is about getting better; physically, emotionally, and mentally.
