
BMFIT
LEAN
BULK
PLAN
INTRO DUCTION
PG. 1
-History
of
Bradley
Martyn
’
s
transformation
from
skinny
to
jacked.
-Why
I
decided
to
write
this
plan?
-Who
is
this
plan
for?
KNOWING
YOUR
BODY
TYPE
PG.2
-Define
the
three
body
types: Ectomorph, Mesomorph, Endomorph
-What
is
a
Hard
Gainer?
-What
is
Skinny
Fat?
UNDERSTANDING
FREQUENCY, VOLUME, INTENSITY
PG.5
-Define
each
term
and
explain
the
relation
to
one
another.
COMPOUND
MOVEMENTS
VS
ISOLATION
MOVEMENTS
AND
ACCESSORY
WORK
PG. 6
-What
is
the
difference
between
compound
and
isolation
movements?
-What
is
accessory
work?
-How
are
they
incorporated
into
a
plan?
DESIGNING A SPLIT
PG. 8
-What
is
the
difference
between
a
bodybuilding, powerlifting, and power bodybuilding
oriented
training
split?
POWER
BODYBUILDING
–
FIRST
WORKOUT
ROUTINE
WEEKS 1-8
PG. 10
-Detailed
routine
to
follow
for
the
first
8
weeks
of
the
plan.
BODYBUILDING
HIGH
FREQUENCY
SPLIT
–
SECOND
WORKOUT
ROUTINE
PG. 19
-Detailed
routine
to
follow
for
the
last
8
weeks
of
the
plan.

THE IMPORTANCE OF CARDIO ON A LEAN BULK
PG. 19
-What are the benefits of cardio on a lean bulk?
-How should cardio be incorporated?
WHAT IS A LOGBOOK?
PG. 31
-What is it?
-Why is it important?
MUSCLE HYPERTROPHY AND PROTEIN SYNTHESIS
PG. 32
-What is Muscle Hypertrohpy?
-How do we stimulate Protein Synthesis?
BUILDING YOUR DIET
PG. 33
-How does one find a caloric maintenance?
-What is the ideal Macro Ratios for each body type?
-What is the ideal caloric surplus for each body type?
-Tips and tricks for hard gaining ectomorphs.
SUPPLEMENTS
PG. 40
-What is Peri-workout nutrition?
-How does a weight gainer fit into the plan?
-How do performance enhancers fit into the plan?
-Why are health supplements important?
CONCLUSION
PG. 44
-Final Thoughts.

I want to thank you for your purchase of this Ebook! As many of you
know, I released the GET SHREDDED Ebook prior to this. I had an idea that I wanted to get
lean and decided that I wanted to share my plan with my following. I had not released
any ebooks prior to the GET SHREDDED book, so I didn
’
t know what to expect. As soon as
I saw the success that many people were getting from the GET SHREDDED Ebook, I got
very excited about my next project. I was so excited that it was hard for me to keep the
idea from you guys! This brings me to this ebook today!
For those of you that don
’
t know, I used to be very skinny! I know that
many people look at the physique that I have today and they assume that I must have
always been muscular and strong. While I was always very athletic, I used to be skinny.
I was so skinny that my football teammates would sometimes crack jokes about it.
I was able to always fire back with comments about how I was better at football than
them, but the fact remained that I was skinny. It was because of my love for sports,
and the fact that I was thin, that I found the weight room. As you may guess, once I found
the weight room then the rest was history!
