How do I create a heavy lifting routine to get bulky as a beginner?

Sorry for the generic title, but I'm new to the fitness world and I'm trying to figure out if the routine I'm planning seems right for a beginner!

I'm 21f, 5'4, and on the overweight side. I lost 40lbs a few years ago and planned to lose more, but in the past few years my fitness goals have completely changed. I'd like to build muscle and get relatively bulky, mostly my in my upper body.

Right now I'm starting the Before the Barbell program, the one that's free on Instagram. It's x3 a week and I'm writing down my weights to compare in the future. I workout at home with dumbbells and a few machines, but sometimes have to change the exercise if I don't have the right equipment. I'm trying to eat less calories but more protein, so far I'm only managing to get maybe 50g a day if I try.

I know that in the future x3 a week won't be a lot so I'm planning to up it. I've heard of the term progressive overload a lot and I'm assuming I'll need to do that to build visible muscle and get stronger?

If anyone has advice for building a good routine or figuring out what exercises to do, I'd appreciate it :)

Posted Aug 1, 2026, 3:54 AM UTC

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