Bulking - Please comment on my routine

[Hubauer]

Hey guys,
I've been a member for a while, and I've learned alot on here. I'm planning a serious bulk, shooting for a 10-15 pound gain while trying to stay as lean as possible. Here are my stats:
Age:23, Height:6', Weight:190lbs, BF:~15%,Years lifting:4 (years lifting where I actually knew what I was doing 1)
Diet: Maintenance is around 2500cal/day, so I'm starting at 3000cal/day and reassessing how I'm doing every 2 weeks.

Here's my planned routine:
Workout A: Monday
-Back Squat/Front Squat
-Weighted Pull Up/Chins
-Flat Bench
-Military Press/Shoulder DB Press
-Calf Raise

Workout B: Thursday
-Deadlift/Stiff-leg deadlift
-Barbell Rows/DB Rows
-Weighted Chest Dip
-Leg Press
-Barbell/DB Shrugs

With my current schedule, I only have time to hit the gym twice(maybe 3 times) a week. I need a concise, no bullsh*t workout. I plan on alternating the exercises separated by / so I won't plateau as quickly. I have had great results using only 1-2 working sets, but will probably start this using a 5X5 scheme. Any comments would be GREATLY appreciated!

 

[alan84]

You are mixing way too Manu exercises together. Going from squats to pullups to bench press and military press,I wouldn't do that. If you are doing a two day a week workout, why don't you do a push day and a pull day. Or if you can do three day workout, you can do upper body push on day one, lower buddy pull on day two and upper body pull on day three. You can alternate every week i.e, first week do, upper body push, lower body pull and upper body pull. On week 2 do lower body push, upper body push, lower body pull. That's what I would do, IMO.

 

[Hubauer]

You say you wouldn't put all of those exercises on the say day... because it's too taxing on the body?

I have tried a 2 day push/pull routine, but with just 2 days a week that still leaves me doing alot of large movements in one day. For example, a push day would be quads, chest, shoulders, and tris, right?

 

[HeavyBomber]

How long are you planning on to gain 10-15 lbs?

 

[Gazhole]

It doesn't look too bad. Personally i think its a lot better to split things up a little more clearly though, something like:


Workout A - Lower Push/Upper Pull
Squats
Rows
Leg Press
Pullups
Shrugs

Workout B - Lower Pull/Upper Push
Deadlifts
Bench
Good Mornings
Military Press
Calve Raises


Simply prefer this method because it's a lot easier to have a definite goal for the day, and its so much easier to keep track of balance in your program. This way with you only training twice a week, you can really hit these exercises hard and have a nice long rest before you do them again.

 

[Glycomann]

It's going to be tough to make gains just training 2 times a week. I would probably stretch it to 3 at least. If it's just 2 days pick 4 compound exercises and hit them really hard both days and forget about hitting everything as completely as Jay Cutler does training twice a day 5 days a week. There just isn't going to be the time to do it anywhere close to right. On a bulk you are looking for overall thichness. You can worry about adding pretty peaks on your biceps and nice horse shoes on your triceps later when you have more time to devote to your training. I would suggest:

Deadlift 4-6 sets
squats 4-6 sets
flat bench 4-6 sets
military press 4-6 sets

Kill every set so you have to drag yourself out of the gym and make sure you push the weight envelope. Then get lots and lots of clean only food and try to walk at least 2 miles a day. That's what I would do. Something like that.

 

[Hubauer]

How long are you planning on to gain 10-15 lbs?

Hell, as long as it takes. I realize I'm going to gain some fat, but I would like to gain as fast as possible with little fat gain.

 

[Hubauer]

It's going to be tough to make gains just training 2 times a week. I would probably stretch it to 3 at least.

For example, if I was going to do a workout like I or Gaz outlined, would it be a good idea to do 3 days a week and alternate?
Week 1 - Workout A, B, A
Week 2 - Workout B, A, B

 

[Built]

Hey guys,
I've been a member for a while, and I've learned alot on here. I'm planning a serious bulk, shooting for a 10-15 pound gain while trying to stay as lean as possible. Here are my stats:
Age:23, Height:6', Weight:190lbs, BF:~15%,Years lifting:4 (years lifting where I actually knew what I was doing 1)
Diet: Maintenance is around 2500cal/day, so I'm starting at 3000cal/day and reassessing how I'm doing every 2 weeks.

Sounds good. Frankly, I'm surprised your maintenance is this low at your age and weight, but you'll find what's right quickly using this protocol.

Here's my planned routine:
Workout A: Monday
-Back Squat/Front Squat
-Weighted Pull Up/Chins
-Flat Bench
-Military Press/Shoulder DB Press
-Calf Raise

Workout B: Thursday
-Deadlift/Stiff-leg deadlift
-Barbell Rows/DB Rows
-Weighted Chest Dip
-Leg Press
-Barbell/DB Shrugs

This actually isn't bad. Heavy compounds, plenty of pulling, legs on both days. I like Gazhole's suggestion below a bit better, but this was a very good thought. Alternating two-day workouts are great for when your plans are a bit amorphous. If you have a week where you can train three days, you could toss in a full-body workout that day, or do extra work on anything that tends to lag. Lots of possibilities.

With my current schedule, I only have time to hit the gym twice(maybe 3 times) a week. I need a concise, no bullsh*t workout. I plan on alternating the exercises separated by / so I won't plateau as quickly. I have had great results using only 1-2 working sets, but will probably start this using a 5X5 scheme. Any comments would be GREATLY appreciated!

You are mixing way too Manu exercises together. Going from squats to pullups to bench press and military press,I wouldn't do that.

Why not?

If you are doing a two day a week workout, why don't you do a push day and a pull day. Or if you can do three day workout, you can do upper body push on day one, lower buddy pull on day two and upper body pull on day three. You can alternate every week i.e, first week do, upper body push, lower body pull and upper body pull. On week 2 do lower body push, upper body push, lower body pull. That's what I would do, IMO.

It doesn't look too bad. Personally i think its a lot better to split things up a little more clearly though, something like:


Workout A - Lower Push/Upper Pull
Squats
Rows
Leg Press
Pullups
Shrugs

Workout B - Lower Pull/Upper Push
Deadlifts
Bench
Good Mornings
Military Press
Calve Raises


Simply prefer this method because it's a lot easier to have a definite goal for the day, and its so much easier to keep track of balance in your program. This way with you only training twice a week, you can really hit these exercises hard and have a nice long rest before you do them again.

^Agreed.

Another option would be to do something like this:

Workout A - Lower Push/Horizontal Pull/Vertical Push
(Cleans - optional. If you do them, start with them)
Squats
Rows
Leg Press
Military Press
Calve Raises

Workout B - Lower Pull/Horizontal Push/Vertical Pull
Deadlifts
Bench
Good Mornings
Pullups
Shrugs

This option gives you what is essentially a full-body workout every day, and spreads vertical and horizontal pushing across two workouts, which can be helpful if you tend to have rotator cuff issues.

 

[anabolix250]

I like the looks of the original and also gaz's version. Would it be too much to do this four days a week? Rotating the A/B workouts on Mon/Tues/Thur/Fri?

I have been looking for something where I can work the compounds at least twice a week.

 

[HeavyBomber]

Hell, as long as it takes. I realize I'm going to gain some fat, but I would like to gain as fast as possible with little fat gain.

As Built said, I am surprised your maintenance is that low. You may want to re-figure and verify that.
I like the approach diet-wise. You won't gain much fat with that little a surplus but it will take awhile to make the gains. I like it.

As far as the training goes... As long as you can train the movements with heavy enough weight and intensity it doesn't make much difference how you group them because at two days a week, you're getting plenty of rest.

 

[BGOTTIR]

The above adivise is solid.

 

[Phineas]

Another option is to give a direct movement for both lower push and pull and upper push and pull. While it seems logical to train you're pushing together and pulling seperate, why not spread it out over the week? You get steady stimulation without stressing anything too much.

If I did an upper push session (with lower pull) I would give priority to bench, but then my military would suffer as my pushing muscles would be fatigued. If you spread your pushing and pulling, as Built said, it's truly a full-body workout. Something like this:

A

(1.) Squats - heavy. low reps(Lower Push)
(2.) Bench heavy (Horizontal Push)
(3.) BB Romanian Deadlifts - light, high reps (Lower Pull)
(4.) Chinups (vertical pull)

B

(1.) Deadlifts - heavy, low rep (lower pull)
(2.) BB Military Press (vertical push)
(3.) Leg Press - light, high reps (lower push)
(4.) BB Bent Over Rows (horizontal pull)

Alternate as A, B, A - B, A, B, etc...

I always give priority to squats and deads, as you should. They're technical, physically (and mentally) taxing lifts. Bench and Military are next in line as they're the other two major strength movements. Not that direct back training should be overlooked but I consider it more as "mandatory accessory" work in that you should always do it but really the back gets a lot of stimulation from the other four lifts, particularly deadlifts and squats. And so, I tend to perform rows and chinups in the mid to higher rep ranges. Give your joints and CNS a break and also work a little more on bodybuilding for the pulling muscles. Helps build muscle and even out potential strength imbalances in the back, which is an area of the body that really needs to be strong to do this sort of thing.

However, if you don't care too much about your numbers on military press then rotate it with bent over rows. Between bench and millies bench gets priority, and in my opinion between rows and chins rows get priority because they more closely mimic the pulling position of deadlifts. Chins are an incredible exercise that you should never avoid but to me rows are superior for direct back training. I usually do DB bench rows as they're stricter and tend to give me better back development but in terms of supplementing your deadlift and even squat training bent over rows really strengthen the entire posterior chain nicely, due to the position you're pulling from.

 

[Built]

Another option is to give a direct movement for both lower push and pull and upper push and pull. While it seems logical to train you're pushing together and pulling seperate, why not spread it out over the week? You get steady stimulation without stressing anything too much.

If I did an upper push session (with lower pull) I would give priority to bench, but then my military would suffer as my pushing muscles would be fatigued. If you spread your pushing and pulling, as Built said, it's truly a full-body workout. Something like this:

A

(1.) Squats - heavy. low reps(Lower Push)
(2.) Bench heavy (Horizontal Push)
(3.) BB Romanian Deadlifts - light, high reps (Lower Pull)
(4.) Chinups (vertical pull)

B

(1.) Deadlifts - heavy, low rep (lower pull)
(2.) BB Military Press (vertical push)
(3.) Leg Press - light, high reps (lower push)
(4.) BB Bent Over Rows (horizontal pull)

Alternate as A, B, A - B, A, B, etc...

I always give priority to squats and deads, as you should. They're technical, physically (and mentally) taxing lifts. Bench and Military are next in line as they're the other two major strength movements. Not that direct back training should be overlooked but I consider it more as "mandatory accessory" work in that you should always do it but really the back gets a lot of stimulation from the other four lifts, particularly deadlifts and squats. And so, I tend to perform rows and chinups in the mid to higher rep ranges. Give your joints and CNS a break and also work a little more on bodybuilding for the pulling muscles. Helps build muscle and even out potential strength imbalances in the back, which is an area of the body that really needs to be strong to do this sort of thing.

However, if you don't care too much about your numbers on military press then rotate it with bent over rows. Between bench and millies bench gets priority, and in my opinion between rows and chins rows get priority because they more closely mimic the pulling position of deadlifts. Chins are an incredible exercise that you should never avoid but to me rows are superior for direct back training. I usually do DB bench rows as they're stricter and tend to give me better back development but in terms of supplementing your deadlift and even squat training bent over rows really strengthen the entire posterior chain nicely, due to the position you're pulling from.

Oh, I think I like this one the best Great post Phineas.

 

[Hubauer]

Thanks to all for the comments!
So, I think I will start off using Phineas' routine. I guess the best thing to do would be to try to fit in 3 workouts a week, alternating A and B.

My maintenance is probably a bit above 2500, but take into account that I'm a pretty tall skinny guy. I will probably increase my calories pretty fast, until I start seeing gains. Once again, I really appreciate all the feedback!

 

[Built]

I'm stoked for you - happy bulking!

 

[Hubauer]

However, if you don't care too much about your numbers on military press then rotate it with bent over rows.

I'm going to start with the split that you recommended, because I really need to get my military press up. When I started training, I hardly worked shoulders, but I'm learning....

 

[Hubauer]

I'm stoked for you - happy bulking!

Thanks! I'm pretty stoked myself

 

[LiftinBear]

Hey guys,
I've been a member for a while, and I've learned alot on here. I'm planning a serious bulk, shooting for a 10-15 pound gain while trying to stay as lean as possible. Here are my stats:
Age:23, Height:6', Weight:190lbs, BF:~15%,Years lifting:4 (years lifting where I actually knew what I was doing 1)
Diet: Maintenance is around 2500cal/day, so I'm starting at 3000cal/day and reassessing how I'm doing every 2 weeks.

Here's my planned routine:
Workout A: Monday
-Back Squat/Front Squat
-Weighted Pull Up/Chins
-Flat Bench
-Military Press/Shoulder DB Press
-Calf Raise

Workout B: Thursday
-Deadlift/Stiff-leg deadlift
-Barbell Rows/DB Rows
-Weighted Chest Dip
-Leg Press
-Barbell/DB Shrugs

With my current schedule, I only have time to hit the gym twice(maybe 3 times) a week. I need a concise, no bullsh*t workout. I plan on alternating the exercises separated by / so I won't plateau as quickly. I have had great results using only 1-2 working sets, but will probably start this using a 5X5 scheme. Any comments would be GREATLY appreciated!

Based on my experience if you want to bulk, forget about being ultra lean for the bulk period. It's nearly impossible to do both.

 

[Hubauer]

Based on my experience if you want to bulk, forget about being ultra lean for the bulk period. It's nearly impossible to do both.

Yeah, I'm trying to get the staying-lean-while-bulking idea out of my head. I'm just going to bulk.

 

[HeavyBomber]

Yeah, I'm trying to get the staying-lean-while-bulking idea out of my head. I'm just going to bulk.

Ultra lean? Of course not ultra lean but you can make gains without becoming a fat-ass. lol
I mean, c'mon man, have a little patience. Stick to your plan of slowly adjusting the calories upward throughout your bulk. You will get there and you won't have to do the 'cut' which more-often than not strips away a lot of the muscle you worked so hard for.

 

[big60235]

Bro, I think you have gotten some great advise on your training program but I would like to see what you diet is going to be. Bulking IMO is more diet for quality gains. I worry about increasing you calories everyday while only working out 2 days a week.

Couple of other questions I have are....

Can you do any other excerise during the week? Park your car as far from the door as possible, use the stairs, walk your dog 2 times per day. Not necessarily going to the gym.

What type of job do you have? Sedentary or active.

 

[Hubauer]

Ok. My diet is generally 40%carbs, 30%protein, and 30%fat. Maybe a bit more protein at times, but fats are easier for me to get in. For example, whole milk, peanut butter, and olive oil. My maintenance calories are probably above 2500, so I'm starting at 3000cal/day and increasing every 2 weeks as necessary. I know I'll have to go over 3000, but I'm hoping for a reasonably slow increase.

I have a ridiculously sedentary life, not by choice mind you. haha
Also, I am going to workout 3 times a week, as suggested by so many in the posts above.

 

[Built]

Ok. My diet is generally 40%carbs, 30%protein, and 30%fat. Maybe a bit more protein at times, but fats are easier for me to get in. For example, whole milk, peanut butter, and olive oil. My maintenance calories are probably above 2500, so I'm starting at 3000cal/day and increasing every 2 weeks as necessary. I know I'll have to go over 3000, but I'm hoping for a reasonably slow increase.
I have a ridiculously sedentary life, not by choice mind you. haha
Also, I am going to workout 3 times a week, as suggested by so many in the posts above.

Don't worry about percentages - just get in the protein and fat you require (about 200+g protein and 100+g fat) and top up the calories whatever way is easier - as you noted, fats are a very easy way to get in the calories. Your choices of whole milk, peanut butter and olive oil are excellent - as are whole eggs and red meat.

Don't be afraid to train four days a week. You can use the forth day for higher volume/concentration work if you feel you need it.