12-Day Bulking Meal Plan to Maximize Your Muscle Growth

Gaining 12 pounds of solid muscle in just 12 days is an ambitious goal. While building that much pure muscle tissue in such a short time is unlikely, the strategies outlined here can help you steadily increase your weight, potentially gaining about a pound per day. If your goal is to bulk up effectively and see consistent progress, this plan offers practical tips to help you get there.

When aiming to build muscle and gain size, choosing the right foods is essential. The following list includes nutrient-dense, muscle-supporting options that provide the protein, carbs, and healthy fats needed to fuel your workouts and promote effective bulking. Incorporating these foods into your diet can help maximize muscle growth while keeping your nutrition balanced and sustainable.

• Beef/Steak

• Chicken

• Salmon

• Whole Eggs/Egg Whites

• Multi-Sourced Protein Powders

• Rice

• Oatmeal

• Potatoes

• Whole Grain Bread

• Fruit

• Nuts

• Nut Butters

• P: 50 (2 scoops Hexapro)

• C: 120 (what is contained in Hexapro + 2.3 oz uncooked measure oatmeal + 11.3 oz blueberries)

• F: 0 added

• P: 50 (10 oz egg whites/3 whole eggs)

• C: 80 (13 oz brown rice)

• F: 0 added

• P: 50 (7 oz chicken breast)

• C: 60 (4 oz sweet potato + 7.5 oz apple)

• F: 15 (1 tablespoon MCT’s added)

• P: 50 (3 scoops QuickMass)

• C: 120

• F: 0 added

• P: 50 (7 oz sirloin steak)
• C: 70 (9 oz white rice)
• F: 0 added

• P: 50 (8 oz salmon)
• C: 0 (mixed green salad)
• F: 14 added (28 grams almonds)

• QUICKMASS: Provides a high-calorie mix of protein and carbs to quickly replenish energy and support muscle growth after workouts.

• HEXAPRO: Delivers a slow-release protein blend that ensures a steady supply of amino acids to build muscle throughout the day.

• HEXAPRO PROTEIN BARS: Offer a convenient, quality protein source to maintain muscle repair anytime.

• CREATINE: Boosts strength and power, allowing for harder training sessions and faster muscle gains.

• MCT’S: Provide quick energy to fuel workouts and support increased calorie intake.

• LEUCINE: Stimulates muscle protein synthesis, helping maximize muscle growth after training.

• CVOL: Enhances muscle fullness by increasing cellular hydration, which supports muscle size.

• IMPACT PUMP XTREME: Improves blood flow and nutrient delivery, enhancing workout performance and muscle pumps.

• DIGESTIVE ENZYMES: Help break down food efficiently so your body absorbs more nutrients from increased meals.

• AMINOCORE: Supplies essential amino acids during training to prevent muscle breakdown and support growth.

• LIGHTS OUT SLEEP: Promotes deep, restful sleep, critical for muscle recovery and growth.

• TESTOFX: Helps naturally optimize testosterone levels, which supports muscle building and recovery.

Building muscle effectively requires not only proper nutrition but also targeted training. The exercises and workout programs listed below focus on compound and isolation movements that stimulate major muscle groups, promote strength gains, and maximize hypertrophy. Incorporating these proven exercises into your routine will help you pack on size efficiently during your bulking phase.

• Squats

• Leg Press

• Stiff Leg Deadlift

• Incline Press

• Bench Press

• Bent Rows

• Seated Rows

• Deadlifts

• Seated DB or BB Press

• Upright Rows

• BB Curls

• Weighted Triceps Dips

The training program to follow should be performed for 12 straight days. There will be four separate workouts, and each will be repeated three times. Once you have completed all 12 days it would be wise to take 3-5 days completely off from the gym to allow your body, mind and muscles to recuperate and repair.

• BB Incline Press … 4 x 4–6

• BB Bench Press … 4 x 7–9

• Flat DB Flye … 2 x 10–12

• Weighted Triceps Dips … 3 x 4–6

• Lying BB Extension … 2 x 7–9

• Incline Two-Arm Overhead DB Extension … 2 x 10–12

• Cable Crunch … 3 x 16–20

• Deadlift … 4 x 4–6

• CG Seated Cable Row … 3 x 7–9

• Underhand Grip BB Bent Row … 3 x 10–12

• BB Shrug … 2 x 4–6

• DB Shrug … 2 x 7–9

• Standing Bent Rear DB Lateral … 3 x 10–12

• Calf Press … 1 x 10–12, 1 x 7–9, 1 x 4–6

• Seated Military Press … 4 x 4–6

• Shoulder Wide Grip BB Upright Row … 4 x 7–9

• Standing DB Side Lateral … 2 x 10–12

• Standing BB Curl … 3 x 4–6

• Seated Alternating DB Curl … 2 x 7–9

• Single Arm DB Hammer Preacher Curl … 2 x 10–12

• Weighted Incline Sit-Up … 3 x 16–20

• Squats … 4 x 4–6

• Leg Press … 4 x 7–9

• Smith Split Squat … 2 x 10–12 per leg

• Lying Leg Curl … 2 x 4–6

• Stiff Leg Deadlift … 3 x 7–9

• Seated Leg Curl … 2 x 10–12

• Seated Calf Raise … 1 x 13–15, 1 x 10–12, 1 x 7–9