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Goku 4-Week Bulk Program 2
Goku 4-Week Bulk Program 2
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Welcome to the GOKU 4-WEEK LEAN BULK PROGRAM. This program is focused on building strength
and adding MUSCLE MASS to the body for a more DOMINANT look! It also spans a 4-WEEK period after
which you can decide to repeat the routine adding more resistance as you build STRENGTH AND SIZE.
This program can be used by anyone as it also helps with FAT LOSS. If you’re training with this
program for FAT LOSS goals, make sure you follow the SHREDDING MEAL GUIDE instead of the BULKING
MEAL GUIDE provided with this program. If you’re training with this program for MUSCLE GAINS, follow the
BULKING MEAL GUIDE instead.
DIET INFORMATION
§ Use the BULKING MEAL GUIDE provided with this program for SIZE AND STRENGTH goals
§ Use the SHREDDING MEAL GUIDE provided with this program for FAT LOSS goals.
Proteins – Great for putting on lean muscle mass. Consume 1g for every 1lb of muscle mass. Calculate
your body fat percentage and multiply that by your weight. Subtract the amount from your weight and
you’ll know how much of your body is muscle/fat and you can take 1g of protein for every 1lb of that
weight.
Carbohydrates – Great for energy and throwing on calories but beware if you’re trying to shed fat. These
can rack up calories pretty quickly.
Fats – Go for good and clean sources, there are so many. Do your research.
Now, I’m not a nutritionist so I cannot tell you how your body works. Make sure you consult one for
more information pertaining to your specific body types for more in-depth information.
For any more information about what my diet is like, make sure to check out my YouTube Channel and
follow me on Instagram for my daily meal updates.
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REST TIME
• 1 - 2 minutes between sets
• Hydrate at least every 20 Minutes. Hydration every 10 minutes is RECOMMENDED.
WARMUP EXERCISES
Click HERE for 20 different FULLBODY stretches you can do for your entire body.
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Workout Video link – CLICK HERE
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DAY 1 – CHEST AND TRICEPS
ACTIVE WARMUP & STRETCHING
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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RECOVERY/COOL DOWN
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
• Deadlifts
Dumbbell Alternative: Dumbbell Deadlifts
o 4 Sets.
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o 8 Reps.
• Barbell Front Shrugs
Dumbbell Alternative: Dumbbell Front Shrugs
o 3 Sets.
o 10 Reps.
• Barbell Rows – Supinated Grip
Dumbbell Alternative: Dumbbell Supinated-Grip Rows
o 3 Sets.
o 10 Reps.
• Cable Single-Arm Side Raises
Dumbbell Alternative: Dumbbell Single-Arm Side Raises
o 3 Sets.
o 10 Reps Each Arm.
• Superset: Close Grip Lat Pulldowns x Side Shrugs
Dumbbell Alternative: Dumbbell Leaning Side Rows x Dumbbell Side Shrugs
o 3 Sets.
o 8 Reps each exercise for one set.
• Seated Cable Lat Crunches
Dumbbell Alternative: Dumbbell Single-Arm Side Rows
o 3 Sets.
o 8 Reps/Arm.
RECOVERY/COOL DOWN
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
• Squats
Dumbbell Alternative: Dumbbell Squats
o 4 Sets.
o 8 Reps.
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RECOVERY/COOL DOWN
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
farukkadir69@gmail.com
THE MIDAS MVMT
RECOVERY/COOL DOWN
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
farukkadir69@gmail.com
THE MIDAS MVMT
RECOVERY/COOL DOWN
• Pick three warmup exercises from the video above and complete one round of each before
you begin your workout.
ROUTINE
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RECOVERY/COOL DOWN
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REPEAT ROUTINE.
Thank you for downloading and using the Goku 4-Week Lean Bulk Workout Program. I hope you have
learned something from it or found something you can add to your current routine.
Your feedback is greatly appreciated to help ensure I can provide you with the best content possible.
Thank you in advance.
Make sure you check me out on social media for tons of FREE workout video tutorials,
fitness tips or just to say Hello!
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NOTES:
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