Last updated on December 20th, 2020 at 04:17 pm

We’ve seen a few celebrities actors come to the task of playing Bruce Banner…aka The Incredible Hulk; but for this post we’re going to be focusing on the green guys physique.

Did that make sense?  The green guy?  Get it…the big jacked Hulk?  

To be fair though, if we go a bit further back, to before actors like Mark Ruffalo, Eric Bana (The Hulk) and Edward Norton (The Incredible Hulk), we find ourselves thinking about the one and only Lou Ferrigno.

While this isn’t a workout routine based around Ferrigno and his amazing physique, it wouldn’t be fair to not point out his Hulk-Like body.

I mean, his body is one that actually portrayed the green guy!

How do we get a Hulk-like Physique?

Well, the easy answer would be to tell you to eat like crazy and lift heavy weights!

But, we don’t want “the easy answer”…

While I have had many goals in fitness, one of them was to “Get Huge!” and “Lift BIG Numbers”.

I actually followed two different routines while approaching these goals.  On one occasion I followed a bodybuilding-like routine, while keeping my diet in tip top shape, and adding in no extra cardio.  The second occasion was a follow-up in which I cared more-so about my numbers going up.  (Deadlift, Squat, Bench and other lifts…Which they did!)  I didn’t follow any specific nutrition guidelines, other then making sure I ate A LOT to gain weight and mass.  This physique may not have been up-to-par with the Hulk, but I definitely felt strong as hell!

Let’s take a quick look…

Why am I bringing this up?

You have a choice.  

You can choose to incorporate some dieting in your Hulk routine (as I did on the left) in order to gain lean mass, or you can EAT BIG to GET BIG like some powerlifters do (powerlifters hate me for being so vague right now).

And hey, I’m not against either one of them…I’ve been there!

That being said, if you decide to shoot for the “dirty bulk” swing of things, you can skip past this next section.

Mass Gaining Nutrition

We’ve talked about the Hulk before on Superhero Jacked.  We discussed being able to have “Hulk-like Self Control” in relation to dieting and nutrition.  This is definitely crucial for what you’re about to embark on if you’re looking to gain lean muscle mass.

I know I link back to him a lot, but Hugh Jackmans weight-gain for Wolverine is too just good to waste.  The way he describes having to force down his 4000-6000 calories each day, in his small non-fasted window, fits this perfectly.  If you’re going to want to stay some-what cut in your bulking process, this is definitely something to think about.

Jackman used intermittent fasting, combined with clean eating.  And guess what…His nutritional guidance came from non-other then Dwayne “The Rock” Johnson!

But hey, look at the bright-side, you’re still going to be able to eat a TON of food (even if it’ll be hard to get it all down)!

Some more motivation before we get into a specific routine:

This is CT Fletchers version of the Hulk.  I thought it would be only fitting to share this with you guys for some motivation in your bulking process:

The Hulk Workout Routine

We’re going to have some fun with this routine.  

We’re talking about the Hulk.  

Which means heavy-ass lifting mixed with a huge chiseled physique!

The Workout

Day One:

Dumbbell Chest Press

Set One: Blowout Set…

10 Reps at Normal Starting Weight

10 Reps 10-20 lbs. lower

10 Reps 10-20 lbs. lower

10 reps 10-20 lbs. lower

Continue with 3 more sets of regular increasing weight

Rep Counts:

8-10 then 5-8 then 1-5

Incline Barbell Bench Press

Rep Counts

10-8-5-3

Incline Dumbbell Chest Flys

Rep Counts

15-10-10

Cable Flys

Rep Counts

15-10-10

Barbell Bench Press

Warm Up Set of 15 Light Weight Reps

Continue with this Rep Count:

8-10 then 5-8 then 3-5 then 1-3

Day Two:

Barbell Rows

Rep Counts:

10-10-10

Lateral Pull-Downs

Rep Counts:

10-10-10

Dumbbell Rows

Rep Counts:

10-10-10

Wide Grip Pull-Ups

Rep Counts (Can be weighted):

15-10-5

Deadlift

Warm Up Set of 15 Light Weight Reps

Continue with this Rep Count:

8-10 then 5-8 then 3-5 then 1-3

Day Three:

Arnold Presses

Rep Counts:

15-10-8

Shrugs

Set One: Blowout Set…

10 Reps at Normal Starting Weight

10 Reps 10-20 lbs. lower

10 Reps 10-20 lbs. lower

10 reps 10-20 lbs. lower

Continue with 3 more sets of regular increasing weight

Rep Counts:

12-12-12

Dumbbell Front Raises

Rep Counts:

10-10-10

Dumbbell Side Lateral Raises

Rep Counts:

10-10-10

Barbell Shoulder Raises

Warm Up Set of 15 Light Weight Reps

Continue with this Rep Count:

8-10 then 5-8 then 3-5 then 1-3

Day Four

Dumbbell or Barbell Lunges

Rep Counts:

10-10-10

Leg Press

Warm Up Set of 15 Light Weight Reps

Continue with this Rep Count:

8-10 then 5-8 then 3-5 then 1-3

Machine Leg Curls

Rep Counts:

10-10-10

Machine Quad Raises

Rep Counts:

10-10-10

Squats

Warm Up Set of 15 Light Weight Reps

Continue with this Rep Count:

8-10 then 5-8 then 3-5 then 1-3

Day Five

Dumbbell Curls

Rep Counts:

10 (each arm) -10-10

Hammer Curls

Rep Counts:

10-10-10

Skull Crushers

Rep Counts:

10-10-10

Dumbbell Overhead Tricep Extension

Rep Counts:

10-10-10

Cable Curls

Set One: Blowout Set…

10 Reps at Normal Starting Weight

10 Reps 10-20 lbs. lower

10 Reps 10-20 lbs. lower

10 reps 10-20 lbs. lower

Continue with 3 more sets of regular increasing weight

Rep Counts:

12-12-12

Cable Push Downs

Set One: Blowout Set…

10 Reps at Normal Starting Weight

10 Reps 10-20 lbs. lower

10 Reps 10-20 lbs. lower

10 reps 10-20 lbs. lower

Continue with 3 more sets of regular increasing weight

Rep Counts:

12-12-12

Enjoy the routine, and if you have any questions shoot them in the comment section below!