Maximize Size and Strength

Bulking is a term used in bodybuilding and fitness to describe a period focused on gaining muscle mass and strength through strategic training, a calorie-surplus diet, and controlled weight gain. The goal during a bulk is to increase muscle size, but some fat gain is normal and expected. Workout programs used during the bulking phase are designed with specific phases, exercises, and intensity levels that progressively challenge your muscles, pushing them to adapt, grow, and increase in size and strength.

Our team at Boostcamp has compiled a list of the top three workout programs to use during a bulk.

Understanding the Bulking Process

Bulking is not just about eating a diet rich in protein, carbohydrates, and healthy fats to support muscle growth, but it is also about training harder, with heavier weights. It involves progressive overload, where you gradually increase the intensity of your workouts, and recovery, allowing muscles time to repair and grow after each training session. To maximize gains, bulking programs often follow a structured approach with varied phases and exercise techniques to prevent plateaus and ensure continuous growth. 

The Top Workout Programs for Bulking

Below are three of the most effective bulking programs that promise to deliver serious muscle gains and an impressive physique.

1. KONG SAVAGE SIZE

Creator: Alex Bromley
Duration: 12 weeks
Focus: Progressive overload, muscle conditioning, and strength gain
Cost: Free

The KONG Savage Size program by Alex Bromley is a 12-week plan specifically designed for adding size and strength in a controlled, phased approach. This program splits into three four-week blocks, each with unique focus areas that gradually increase the training intensity and volume. As the weeks progress, the program pushes your muscles to their limits, preparing you to lift heavier and achieve greater muscle density by the end of the 12 weeks.

Program Phases

• Weeks 1-4: Volumizing Phase
  In this high-volume, five-day split, you’ll train each muscle group twice a week. During this phase, you focus on conditioning and endurance by using high reps with lighter weights, gradually increasing load each week. This phase is ideal for preparing your muscles and joints for the heavier loads to come.

• Weeks 5-8: Pyramid Phase
  Moving into the Pyramid phase, the focus shifts to compound lifts (like squats, deadlifts, and bench presses) before isolating specific muscle groups. Here, you use "underload" variations, performing compounds with less weight than typical competition lifts to target weak points. The pyramid scheme (starting with high reps and gradually lowering) prioritizes endurance, muscle conditioning, and strength in a way that continues to build size.

• Weeks 9-12: Reverse Pyramid Phase
  The final phase is about maximizing strength gains and muscle density. This block uses a reverse pyramid, starting each set with heavy weights for lower reps, then decreasing weight and increasing reps in subsequent sets. This phase prioritizes maximum load and allows you to achieve heavier lifts, marking significant strength gains and preparing you for future training cycles.

Why It’s Effective: KONG’s strategic, periodized plan offers a systematic approach to gaining muscle mass and strength, guiding you from volume-based work to heavy lifting. This controlled structure makes it a top choice for lifters looking to optimize gains without overtraining or injury.

2. MASS IMPACT

Creator: Geoff Verity Schofield
Duration: 12 weeks
Focus: Aesthetics and hypertrophy for maximum visual impact
Cost: Paid

Mass Impact is a program written by Geoff Verity Schofield takes an aesthetic-focused approach to bulking, emphasizing muscle groups that contribute most to a powerful, balanced look. This program prioritizes back, shoulders, upper chest, and arms, helping you develop a physique that appears visually impressive and balanced. Mass Impact doesn’t ignore strength but leans heavily into hypertrophy training to build density and thickness.

Key Program Features

• Muscle Priority: Mass Impact trains “show muscles,” or those that add to an impressive overall look, such as the back, deltoids, and chest. These muscles are worked with compound lifts and isolations to maximize muscle thickness and density.

• High Volume and Endurance: The program emphasizes high reps and sets for deep muscle engagement, along with traditional hypertrophy principles to stimulate continuous muscle growth.

• Intensive Workouts: Mass Impact requires you to push limits with minimal rest, making it a challenging but rewarding program that builds endurance and stamina alongside size.

Why It’s Effective: Mass Impact is the ideal program for lifters who want to focus on aesthetics while bulking. It’s perfect for creating balanced muscle growth that fills out key areas, giving you an impressive physique that looks proportionally developed and strong.

3. GUTS TRAINING PROGRAM

Creator: Natural Hypertrophy
Duration: Long-term (1+ year recommended for best results)
Focus: Strength, endurance, and functional hypertrophy
Cost: Free on Boostcamp

Inspired by the iconic anime character Guts, this program that is designed by Natural Hypertrophy offers an advanced training experience tailored to experienced lifters. It’s designed to build a strong upper body and lean legs, combining hypertrophy with functional strength. Guts Training is built for those who already have a solid strength base and who are interested in developing dense muscle and resilience.

Program Breakdown

• Weekly Split: The program is split into four training days per week, with two days focused on upper body and two on lower body. It incorporates exercises that develop arms, chest, shoulders, upper back, and abs.

• Variations:

  • Black Swordsman: For those who prefer low reps and heavy compound movements.

  • Berserker Armor: Integrates heavy calisthenics and lower body dynamics, ideal for lifters looking to balance strength with endurance.

• Flexibility in Approach: Guts offers three ways to run the program, including sticking with one variation or alternating between the two after strength gains plateau. This flexibility makes it adaptable to different training styles.

Why It’s Effective: Guts Training Program is built for those who enjoy functional strength and a structured yet flexible approach to bulking. Emulating Guts’ muscular, lean look, it’s ideal for experienced lifters who want to build a combination of size and functional power.

More Training Programs

If these programs don’t fit your goals, or you are looking for something else, look no further than the Boostcamp App. The Boostcamp App is home to over 50 free workout programs that are written by renowned coaches. 

However you also have the opportunity to create your own program with the Program Creator tool. Regardless of what you choose, you can easily track your progress with the Boostcamp App.

The Bottom Line

When bulking, selecting the right program depends on your goals and experience. KONG Savage Size is a methodical, periodized plan that combines volume and strength for controlled gains, making it perfect for intermediate to advanced lifters. Mass Impact is best for those focused on aesthetics, with a hypertrophy-centric approach that builds visually impressive muscle. Finally, Guts Training is a unique option for advanced lifters seeking functional strength with a rigorous, anime-inspired intensity.

Each of these programs has the power to help you make massive gains, but success in bulking ultimately requires dedication to both the workouts and a bulking diet rich in calories and protein. Paired with consistency, recovery, and progressive overload, these programs can help you achieve a strong, muscular physique that stands the test of time.

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