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Bulking Training Plan

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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
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
BACK TO THE BULKING ZONE
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