Workout Routines

The Winter Bulk-Up workout plan to gain muscle in 4 weeks

Use the cold weather to your advantage and start packing on muscle with this aggressive four-week workout routine.

Trainer Tim McComsey demonstrates the Men's Fitness Winter Bulk-up workout plan.
Duration 45-60
Exercises 5-10
Equipment Yes

Winter does have its advantages—and one of the best is that you can set yourself up to be your at your biggest and leanest once the warm weather swings back around.

The trick is to use the winter to bulk up, then transition into an aggressive shred during the spring. This philosophy naturally gives your body the "change" it needs. You'll be able to eat more, and—to some degree—rest a bit more as well.

Program designer Tim McComsey of TRYMFit says there are three main components to the Winter Bulk-up program:

1. The program focuses on large muscle groups: chest, back, and legs. You'll train each group twice per week. The first part of the week will be most challenging; the second part will be scaled back to some degree.

2. The rest periods between exercises are longer to enable ample recovery from heavier, bigger lifts—60-90 seconds between sets, as opposed to the 30-45 second rests you'd see in a weight-loss plan.

3. The program revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise, you'll rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.

To see each of the workout videos individually, check out the following links below:

Day 1: Chest, shoulders, and triceps (part I)

Day 2: Back and biceps (part I)

Day 3: Legs (part I)

Day 4: Chest, shoulders, triceps (part II)

Day 5: Back and biceps (part II)

Day 6: Legs (part II)

Day 1 Chest, shoulders, and triceps I

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
3 sets
10 reps
60 sec. rest

Exercise 4.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
8 reps
90 sec. rest

Exercise 5.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
10 reps
60 sec. rest

Exercise 6.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
10 reps
60 sec. rest

Exercise 7.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
10 reps
60 sec. rest

Exercise 8A.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
12 reps
0 sec. rest

Exercise 8B.

Decline bench reverse curl-up You'll need: Bench How to
exercise image placeholder
3 sets
12 reps
0 sec. rest

Exercise 8C.

Flutter Kick You'll need: No Equipment How to
Flutter Kick  thumbnail
3 sets
30 reps
30 sec. rest

Day 2 Back and biceps I

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
8 reps
90 sec. rest

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
8 reps
90 sec. rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10 reps
60 sec. rest

Exercise 6.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
3 sets
10 reps
60 sec. rest

Exercise 7.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
10 reps
60 sec. rest

Day 3 Legs I

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
8 reps
90 sec. rest

Exercise 2.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
8 reps
90 sec. rest

Exercise 4.

Barbell Glute Bridge You'll need: Barbell How to
Barbell Glute Bridge  thumbnail
4 sets
8 reps
90 sec. rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
10 reps
60 sec. rest

Exercise 6.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
3 sets
10 reps
60 sec. rest

Exercise 7A.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
15 reps
0 sec. rest

Exercise 7B.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
3 sets
15 (each side) reps
0 sec. rest

Exercise 7C.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
15 reps
30 sec. rest

Day 4 Chest, shoulders, and triceps II

Exercise 1.

Band-Resisted Flye You'll need: Resistance Band How to
Band Resisted Flye thumbnail
4 sets
12 reps
30 sec. rest

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
4 sets
12 reps
30 sec. rest

Exercise 3.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
4 sets
12 reps
30 sec. rest

Exercise 4.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
4 sets
12 reps
30 sec. rest

Exercise 5.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
15 reps
30 sec. rest

Exercise 6.

Incline Dumbbell Skull Crusher You'll need: Bench How to
Incline Dumbbell Skull Crusher thumbnail
3 sets
15 reps
30 sec. rest

Exercise 7.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
15 reps
30 sec. rest

Day 5 Back and biceps II

Exercise 1.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
12 reps
30 sec. rest

Exercise 2.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
12 reps
30 sec. rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
12 reps
30 sec. rest

Exercise 4.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
12 reps
30 sec. rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
12 reps
30 sec. rest

Exercise 6.

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
3 sets
15 reps
30 sec. rest

Exercise 7.

Cable Crossover Curl You'll need: Adjustable Cable Machine How to
exercise image placeholder
3 sets
15 reps
30 sec. rest

Exercise 8A.

Neutral-Grip Triceps Extension You'll need: Dumbbells How to
Neutral-Grip Triceps Extension  thumbnail
3 sets
12 reps
0 sec. rest

Exercise 8B.

Weighted Swiss Ball Crunch You'll need: Swiss Ball How to
exercise image placeholder
3 sets
12 reps
0 sec. rest

Exercise 8C.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
12 reps
30 sec. rest

Day 6 Legs II

Exercise 1.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
4 sets
15 reps
30 sec. rest

Exercise 2.

Dumbbell lying hamstring curl You'll need: Bench How to
exercise image placeholder
4 sets
15 reps
30 sec. rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
15 reps
30 sec. rest

Exercise 4.

Single-Leg Calf Raise How to
Single-leg Calf Raise thumbnail
3 sets
12 reps
30 sec. rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
12 reps
30 sec. rest
Shown as walking calf raise
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