Moe’s Get Huge Program
Moe’s Get Huge Program is a workout we got from our great friend Moe, he discusses his meals and workout plans to bulk up in the gym and add some muscles quickly.
Total Average Daily Nutrition
Calories: 3000 | Fats: 67g
Protein: 300g | Carbs: 300g
Meals Plan
Meal 1
4 Egg Whites — Calories: 68 | Fats: 0.2 g. | Protein 14.4 g. | Carbs 0 g.
2 Whole Eggs — Calories: 147 | Fats: 10 g. | Protein 12.6 g. | Carbs 0.8 g.
1 & 1/2 Cup Oats — Calories: 461 | Fats: 7.5 g. | Protein 19 g. | Carbs 81 g.
Meal 2
3 Tbs Peanut or Almond Butter — Calories: 292 | Fats: 24 g. | Protein 12 g. | Carbs 9 g.
2 Slices Wheat Bread — Calories: 260 | Fats: 4 g. | Protein 8 g. | Carbs 46 g.
1 Large Banana — Calories: 105 | Fats: 0.4 g. | Protein 1 g. | Carbs 27 g.
Meal 3
Chicken Breast — Calories: 186 | Fats: 4 g. | Protein 35 g. | Carbs 0 g.
2 cups of cooked Brown Rice — Calories: 432 | Fats: 3.6 g. | Protein 10 g. | Carbs 90 g.
1 cup Broccolis — Calories: 55 | Fats: 0.5 g. | Protein 3 g. | Carbs 11 g.
1/2 Tbs Olive Oil — Calories: 60 | Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams
Meal 4
Salmon — Calories: 207 | Fats: 12.3 g. | Protein 22 g. | Carbs 0 g.
Sweet Potato — Calories: 324 | Fats: 0.7 g. | Protein 7 g. | Carbs 75 g.
Meal 5: Pre-Workout
Whey Protein: 110 | Fats: 1 g. | Protein 22 g. | Carbs 1 g.
1 Cup Oats — Calories: 312 | Fats: 6 g. | Protein 12 g. | Carbs 54 g.
Meal 6: Post-Workout
Whey Protein: 110 | Fats: 1 g. | Protein 22 g. | Carbs 1 g.
any carbohydrates — Calories: 130 | Fats: 0 | Protein 0 | Carbs 30 g.
Workout Plan
Day 1: Quads/Hams/Calves
Barbell Squat: 3 sets of 10–12 reps
Hack Squat: 3 sets of 12–15 reps
Leg Extensions: 3 sets of 15–20 reps
Standing Leg Curl: 3 sets of 15–20 reps
Lying Leg Curls: 3 sets of 15–20 reps
Seated Leg Curl: 3 sets of 15–20 reps
Seated Single Leg Curl: 3 sets of 15–20 reps each
Seated Calf Raise: 3 sets of 15–20 reps
Day 2: Back/Triceps
Bent Over Barbell Row: 3 sets of 10–12 reps
Lying T-Bar Row: 3 sets of 10–12 reps
One-Arm Dumbbell Row: 3 sets of 12–15 reps
Wide-Grip Lat Pulldown: 3 sets of 12–15 reps
Dips: 3 sets of 15–20 reps
Standing Dumbbell Triceps Extension: 3 sets of 15–20 reps
Lying Triceps Press (Skullcrusher): 3 sets of 15–20 reps
Day 3: Shoulders
Smith Machine Overhead Shoulder Press: 3 sets of 10–12 reps
Side Lateral Raise: 3 sets of 12–15 reps
Front Dumbbell Raise: 3 sets of 15–20 reps
Seated Bent-Over Rear Delt Raise: 3 sets of 15–20 reps
Day 4: Chest/Biceps
Barbell Bench Press — Medium Grip: 3 sets of 10–12 reps
Barbell Incline Bench Press — Medium Grip: 3 sets of 12–15 reps
Decline Barbell Bench Press: 3 sets of 12–15 reps
Barbell Curl: 3 sets of 15–20 reps
One Arm Dumbbell Preacher Curl: 3 sets of 15–20 reps
Hammer Curls: 3 sets of 15–20 reps
Day 5: Quads/Hams/Calves
Barbell Squat: 3 sets of 10–12 reps
Hack Squat: 3 sets of 12–15 reps
Leg Extensions: 3 sets of 15–20 reps
Standing Leg Curl: 3 sets of 15–20 reps
Lying Leg Curls: 3 sets of 15–20 reps
Seated Leg Curl: 3 sets of 15–20 reps
Seated Single Leg Curl: 3 sets of 15–20 reps each
Seated Calf Raise: 3 sets of 15–20 reps
Day 6
Rest
Day 7
More Rest
Supplementation
Notes
I always try to change my meals so that i don’t get bored; more or less same amount of nutrition overall.
Sometimes i change my rest days if i feel my body didn’t have enough time to recover, Always listen to your body.
If you have any questions please leave me a comment below.
