Ready to pack on the muscle? You’ll follow this workout plan throughout the entire six-week Bulk Up program. Before we break down your training sessions, check out my biggest lifting tips: Rest Time: Don’t speed through your sets! Take your time and really focus on your time under tension in each exercise. It’s not just about pushing load; it’s about feeling the muscle working and getting fatigued. Give yourself between one and two minutes of rest between sets and really zone in on the muscles you’re working in each set. Proper Loads: This is not a contest, and nobody cares how heavy you think you can lift. Find a load that challenges you, but that you can always lift with proper form. When you can reach or surpass the number of reps for a given exercise consistently, then—and only then —should you add more weight. Rep Ranges: I’ve found that muscle-growth magic tends to occur somewhere around the 10-rep mark for most movements (relative to failure to reach hypertrophy of course) But everyone is different, so track your reps and weight week-to-week and adjust your rep scheme as needed. You can always start out lifting a little lighter for more reps. Exercise Changes: Movements can be modified for various reasons, whether you don’t have access to a certain piece of equipment or have a mobility issue (like in your knees, hips, or ankles). If you feel a much better contraction and ‘pump’ doing front squats instead of back squats, do your thing. Finding what works best for you and your body is key in every program.