Bulk Up With an Off-Season Muscle-Building Workout | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Bulk Up With an Off-Season Muscle-Building Workout

May 26, 2012

Must See Strength Training Videos

The fastest, most natural way to build muscle tone is to perform exercises that release muscle-building testosterone and growth hormones. And the surest way to get these juices flowing is by targeting the legs and glutes—the largest muscle groups in the body. A few sets of Biceps Curls simply cannot match Squats or Deadlifts when it comes to adding bulk. When you focus on your legs, you’ll see muscle growth throughout your whole body.

This off-season, consider a muscle-building program that incorporates full-body workouts on non-consecutive days three to four times per week. You can also increase calorie intake with five or six small nutritious meals per day, and average at least eight hours of sleep for recovery. Learn about more techniques you can combine with your workouts to build muscle.

Begin each session warming up the upper- and lower-body muscles and end each workout with static stretches, holding each stretch 10-15 seconds.

Strength Day – Workout 1

  • Deadlifts, Barbell Squats OR Leg Presses
  • Dumbbell Front Lunges (5 reps per leg) OR Dumbbell Wall Squats
  • Pulldowns, Weighted Pull-Ups, Weighted Bar Dips OR Bench Presses
  • Prone and Side Planks (60 seconds each movement)

Sets/Reps: 5x5 at 80-90 percent one-rep max (1 RM) with two minutes of rest between sets

Hypertrophy Day – Workout 2

  • Farmer's Walks
  • Dumbbell Step-Ups (eight to 10 reps per leg)
  • Dumbbell Side Lunges (eight to 10 reps per leg each side)
  • Barbell Rows
  • Overhead Presses
  • Weighted Crunches

Sets/Reps: 4x8-10 at 70-80 percent 1 RM with 30-60 seconds rest between sets

Endurance Day – Workout 3

  • Box Jumps (on to a one- to two-foot box) OR Burpees combined with Med Ball Push-Ups (12-15 Burpees immediately followed by 12-15 Push-Ups with hands on a medicine ball)
  • Dumbbell Single-Leg Squats
  • Upright Rows
  • Pulldowns
  • One-Arm Dumbbell Row (12-15 reps per arm)
  • Prone and Side Planks (60 seconds each movement)

Sets/Reps: 3x12-15 at 60-70 percent 1 RM with 30-45 seconds of rest between sets

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,689,315
Derrick Rose Explains How He Stays Positive
Views: 4,419,112
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,830,019

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Use Eccentric Lifts to Increase Size and Strength

Eccentric lifts can be a powerful tool for strength, size, and improved performance. Eccentric strength, which can be thought of as strength when the...

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Farmer's Walk Variations for Improved Core Strength

7-Exercise Core-Blasting Workout

3 Post-Activation Potentiation Combos for Explosive Strength

3 Tricks for a Stronger Front Squat

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

6 Gym Machines That Are Actually Worth Your Time

4 Deadlift Variations to Increase Your Pull

5 Exercises to Develop Soccer Power

Posterior Chain Fixes to Improve Your Game

How Often Should You Vary Your Exercise?

Improve Soccer Agility with Lateral Strength Exercises

5 Ways to Get a Higher Vertical Jump

Prevent ACL Injuries With This Exercise

Mike Boyle's 5 Tips for More Effective Workouts

Perfect Your Squat Technique With the Unloaded Squat

Increase Your Explosiveness with the Power Curl

7 Strategies for Faster Workout Recovery

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How to Design a Greco-Roman Wrestling Training Program

12-Week Resistance Band and Chain Workout

How NOT to Perform a Pull-Up (With Fixes)

Develop Core Strength for Throwing

Build Max Power With These Pulling Exercises

A Better Way to Train Your Core

7 Best Lower-Body Strengthening Exercises

Kyle Lowry's 12-Week All-Star Training Program

These 3 Single-Leg Movements Will Improve Your Squat Technique

Dominate Your Bench Test With This Strategy

4 Exercises to Build True Lacrosse Power

4 Simple Golf Core Exercises to Increase Your Driving Distance

Putting Together an Off-Season Workout for Point Guards

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Never Bench Press With Your Feet in This Position

7 Ways to Work Out Competitively Without CrossFit

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Master the Lateral Lunge to Improve Your Hockey Stride

How Functional Training Has Overly Complicated Strength Training

10 Ways to Get Stronger With a Sandbag

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

The Best Single-Leg Exercises for Youth Athletes

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Make Lifts More Challenging With Resistance Bands

Reach New Training Heights With Resistance Band Exercises