home bulking routine, please check

**linkiiin** · 12-28-2011, 10:53 AM

3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (2 warmup sets)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (2 warmup sets)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 (2 warmup sets)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12

what do you think about this routine?

thanks for any feedback!

**Cork** · 12-28-2011, 01:04 PM

I actually think it's decent for a 3 day a week split. I'm not a huge fan of 5x5, but it works for some people.

Also, one pet peeve of mine, routines do not denote cutting or bulking. That is done with diet.

**ExLe** · 12-28-2011, 01:15 PM

Originally Posted by linkiiin

3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (2 warmup sets)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (2 warmup sets)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 (2 warmup sets)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12

what do you think about this routine?

thanks for any feedback!

I agree that when you are first learning an exercise perfect form is crucial...

But I have found that I get better results when I cheat a bit on the last 1 or 2 reps. This always me to use more weight for 8 reps (last 1 or 2 small cheat) instead of less weight for 8 perfect reps...

If anyone at the gym tells me I have bad form I just say...

"nonsense, I'm making it a compound exercise"

**davidjohnston** · 12-29-2011, 11:29 PM

Interesting.

It's a mixture of bulking and strength building exercises due to the rep ranges used.

If you want sarcoplasmic growth - mass - be in the 10-12 rep range. Obviously this will do little for your muscle strength. I think that this is a decent workout, but it's not really a pure bulking routine - more like a balance between strength and mass.

With the exercises in the 10-12 rep range, you could decrease the rest to 60-90 seconds, so you would get a cardio type effect, instead of doing extra cardio that probably won't be as effective? Supersetting will increase intensity and get a bit of cardio, but I'd decrease to rest to really crank it up.

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