Howdy,

Useless information set aside, I’m cleaning up my life. I’m motivated, and trying to get educated. I’m after a bulk up/strength plan that will work with my specific needs.

My high metabolism is finally catching up with me. I would like to gain weight, the good kind. Bulk up. This is not another white skinny high school virgin that wants to get big to impress females. This is purely for me, and I am proud of that fact. I’m purely here to gain knowledge; any help would be greatly appreciated.

The problem; I am joining the military later this year. But the military, and personal reasons, means I cannot cut cardio out of my workout plan. So I am trying to bulk up my skinny frame, while still doing cardio every day, or every other day of the week. Difficult? But also, I only have barbells and a bench to work out with. I do not have access to a gym, nor would it be possible, perhaps I can buy more workout materials later, but for now, just barbells.

So, a full body workout plan designed to strengthen/grow using only barbells and intertwined with constant cardio. Possible? Please share. If not full body, perhaps upper body? My legs already workout quite a bit, but I'd prefer a balanced frame. I've tried a lot of websites looking for plans and all of them seem to require tools I don't have and tell me explicitly to never do cardio.

- Male
- 19
- 5’7”
- 127lbs
- Finishing up AA degree at Community College

Here is how I begin each morning of my workout, after this is when I plan on performing the actual weight lifting (I’m guessing the weight lifting would be alternating days, but this little “preworkout workout” happens every day)

-5 Minute Warmup/Stretching
1. LSD (Long Slow Distance) 1.5m+ Run or 3.0m+ Bicycle Ride
2. Ab Workout
- All exercises are 20, 3 count reps. (60 Total each) With little to no rest in between.
- Reverse Crunches
- Heel Touch Crunches
- Flutter Kicks
- Butterfly Crunches
- Side-Ways Flutter Kicks? (SGM calls them “Hello Darlings”)
- V-Ups
- Bicycle Crunch
- 5 Minute Cooldown/Stretching then begin WEIGHTLIFTING

I know diet and sleep have a ridiculous impact on weight lifting, but this thread is trying to figure out and lock down a workout routine, and then I can worry about diet and sleep. I just don’t want to be working out, busting my butt to a mediocre/inefficient plan instead of having a very good one I am confident with. I just want to justify waking up early ever morning, eating my nasty tuna salad every lunch and turning alcohol down at every party because I know I have a good workout that if I stick to, will produce results. I just want that workout. Otherwise it’s rather hard to say no to the worlds evils.


Thanks in advance,
TOG