THE BULKING TRAINING PLAN
This programme will only produce the desired results in conjunction with a goal specifi c nutrition strategy. Ensure a thorough Warm-Up is completed including dynamic movements and Warm-Up sets for each exercise.
| WORKOUT | REPS | SETS | |
|---|---|---|---|
| MONDAY: QUADS & CALVES |
1) Dumbbell walking lunges | 16-20 (8-10 steps with each leg) | 4 |
| 2a) Quad extension (superset 2b) | 10-12 | 4 | |
| 2b) Barbell front squat (superset 2c) | 10-12 | 4 | |
| 2c) Barbell back squat | 10-12 | 4 | |
| 3) Leg press | 25 | 5 | |
| 4a) Seated calf raise (superset 4b) | 10 | 3 | |
| 4b) Standing calf raise (superset 4c) | 20 | 3 | |
| 4c) Skipping | 60 seconds | 3 | |
| TUESDAY: CHEST, BACK & ABS |
1a) Cable fly (superset 1b) | 20 | 3 |
| 1b) Dumbbell bent over row | 20 | 3 | |
| 2a) Incline dumbbell bench press (superset 2b) | 6-8 | 6 | |
| 2b) Barbell supinated row | 6-8 | 6 | |
| 3a) Weighted press up (superset 3b) | 12-15 | 4 | |
| 3b) T-Bar row | 12-15 | 4 | |
| 4a) Incline dumbbell fly (superset 4b) | 10-12 | 4 | |
| 4b) Cable face pull | 10-12 | 4 | |
| 5a) Cable crunch (superset 5b) | 15 | 3 | |
| 5b) Reverse crunch (superset 5c) | 15 | 3 | |
| 5c) Cable trunk twist (holding a swiss ball) | 15 each side | 3 | |
| WEDNESDAY: REST DAY - Allow time for muscle recovery |
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| THURSDAY: HAMSTRINGS & CALVES |
1) Stiff leg deadlift | 12-15 | 4 |
| 2) Rack pulls | 6-8 | 6 | |
| 3) Barbell hip extension | 10-12 | 4 | |
| 4) Laying hamstring curl | 10-12 (+10-12 partials) | 4 | |
| 5a) Seated calf raise (superset with 5b) | 10 | 3 | |
| 5b) Standing calf raise (superset with 5c) | 20 | 3 | |
| 5c) Skipping | 60 seconds | 3 | |
| FRIDAY: SHOULDERS, BACK & ABS |
1a) Dumbbell lat raise (superset 1b) | 20 | 3 |
| 1b) Cable straight arm pull down | 20 | 3 | |
| 2a) Dumbbell shoulder press (superset 2b) | 6-8 | 6 | |
| 2b) Weighted pull up | 6-8 | 6 | |
| 3) Chin up with leg raise hold | Max reps | 4 | |
| 4a) Cable face pull (superset 4b) | 12-15 | 3 | |
| 4b) Barbell front raise (superset 4c) | 12-15 | 3 | |
| 4c) Dumbbell lat raise | 12-15 | 3 | |
| 5a) Smith machine shoulder press (superset 5b) | 10-12 | 3 | |
| 5b) Close grip lat pull down | 10-12 | 3 | |
| 6a) Cable crunch (superset 6b) | 15 | 3 | |
| 6b) Reverse crunch (superset 6c) | 15 | 3 | |
| 6c) Cable trunk twist (holding a swiss ball) | 15 | 3 | |
| SATURDAY: BICEPS & TRICEPS |
1a) Close grip bench press (superset 1b) | 8-10 | 4 |
| 1b) Alternating dumbbell curl with twist | 8-10 | 4 | |
| 2a) French press (superset 2b) | 10-12 | 4 | |
| 2b) Incline bench supinated dumbbell curl | 10-12 each arm | 4 | |
| 3a) Hammer grip cable tricep extension (superset 3b) | 10-12 | 3 | |
| 3b) EZ preacher curl | 10-12 | 3 | |
| 4a) Supinated cable tricep pull down (superset 4b) | 15-20 | 3 | |
| 4b) Dumbbell hammer curl | 15-20 | 3 | |
| SUNDAY: REST DAY - Allow time for muscle recovery |
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