My latest bulking routine

[luka5z]

What do you think about it?


MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20

OFF


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10

OFF

OFF

Last set of every exercise (and possibly some others) to failure. Same weight each set. Adding weight to the bar when i hit upper rep range in all sets. 1-2 warmup sets before first exercises for given muscle group.


Also rarely if I cant go to the gym on Monday I will combine Monday's and Tuesday's routine (cutting out some exercises) and do it on Tuesday:



Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

I know it isnt optimal, but this is really rare event.

 

[OTG85]

Looks solid bro

 

[theCaptn']

What's the diet look like? Also, how much beta alanine will you be dosing? As you'll know, that shit gets you jacked

 

[Kenny Croxdale]

What do you think about it?

I'd recommend you make some modifications.

Body Type

First of all, body type plays a role in determing training volume.

Ectomorphs-Small framed individuals do better with lower volume work.

Mesomophys-Medium framed individuals seem to respond well moderate volume, although just about anything works for this group.

Endomophys-Large framed individuals moreso to high volume training.

Thus, you need to determine which group you fall into.

MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)

Volume

I don't see the need for all the exercises nor the volume at this point on any of your training days.

You are performing between 154 to 191 repetition for a total of 17 sets. The same can be said about your other training days.

Point of Training

The goal is to stimulate muscle growth...not to annilihate muscle growth.

Leg Extensions

This is a fairly worthless exercise, especially for a bulk program. You energy is best spent somewhere else.

Legs Revised

Squats 5x8-12
Hack Squats 3x8-12 or Walking DB Lunges for 10 steps each leg (done for 2 rounds)
Ab Work 3 Sets 8-12 reps

Push Day Revised

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10 or Cable Pressdowns 3 X 8-12 reps

Upper Body Pull Day Revised

THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-12, Pulldowns reverse grip 3 x 8-12 or Cable Rows 2x8-12-
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10

You worked shoulders on your Tuesday Push Day. What is the point of beating them up again on Friday? Give them a break, let them rest and grow.

Friday Revised

Deadlifts 3x8-10
Ab Work 3 sets X 8-12 reps
Standing Calf Raise 4 X 8-12

Last set of every exercise (and possibly some others) to failure.

Overtraining

One of the most effective method of overtraining is training to failure every workout. Don't do that.

Training to failure need to be performed INFREQUENTLY, about once ever third or fourth training session.

Also rarely if I cant go to the gym on Monday I will combine Monday's and Tuesday's routine (cutting out some exercises) and do it on Tuesday:

Revised Combo Day Program

Squats 5x8-12
Hack Squats or Walking Lunge
Incline DB Press 4x6-10 or Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

Kenny Croxdale

 

[luka5z]

my diet is 3700 kcal , 250g protein (meat, eggs), 100g fats (olive oil, eggs) and rest are carbs (buckwheat, brown rice, potato, veggs)

i weight currently 180 lbs (5 8 height)

im rather mesomorph









Kenny -> but this is really really low volume...

 

[exphys88]

I agree that you can ditch the leg extension, I'm not a big fan of it either. I agree that you can cut the volume down a bit and still progress, but I'd personally need more than what kenny laid out for you. I like to add a lot of strip sets, rest/pause and supersets though, so I can get more down with less volume. I also agree about not needing to go to failure all the time.

 

[luka5z]

I agree that you can ditch the leg extension, I'm not a big fan of it either. I agree that you can cut the volume down a bit and still progress, but I'd personally need more than what kenny laid out for you. I like to add a lot of strip sets, rest/pause and supersets though, so I can get more down with less volume. I also agree about not needing to go to failure all the time.

but do you think this is nicely balanced:

MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20

OFF


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10

OFF

OFF


?

 

[exphys88]

I do like it. It's balanced and has quite a few compound exercises.

 

[sscar]

the only thing i would do differnt is put my leg day between the chest and back days

 

[luka5z]

the only thing i would do differnt is put my leg day between the chest and back days

can you explain why?

 

[luka5z]

i dont have time to do abs directly at gym (and also i dont want to lose focus) so i want to do BW routine at home on non-workout days.

2-3x a week

3 circuits:

V-ups
Hanging Leg Raises
Plank
Side Plank

Do you think it will be good to tighten and strengthen the midsection?

 

[sscar]

this is why i put legs between my chest and back day,little better recovery time for upper body,i like to do chest,next day legs,next day shoulders triceps,day off,back and biceps,next day off start over.Everyone is different but this works the best for me.When i was younger i did the popular 3 days on one day off.that was over training for me personally.I am much stronger at 49 than at 29and i contribute this to smarter training and not over training.I am 5'10" 220lbs. I do like your routine though. For me it took years of trial and error to realize how easy it is to over train and not make gains.

 

[S_walker]

Looks good, but like said screw leg extensions unless your warming up to squat. why doesn't any one do front squats? i fucking love front squats!

 

[luka5z]

Looks good, but like said screw leg extensions unless your warming up to squat. why doesn't any one do front squats? i fucking love front squats!

if i do 5 heavy sets of squats i dont imagine myself doing front squats... i prefer machine hack squat after that so i can focus more on quads, not on keeping torso upright


and do you think that another biceps exercise is needed? I mean there are two direct triceps exercises but only one biceps. But then again im doing on back day heavy chins and also reverse grip pulldowns.. so my bi is used a lot.

 

[luka5z]

and do you think that another biceps exercise is needed? I mean there are two direct triceps exercises but only one biceps. But then again im doing on back day heavy chins and also reverse grip pulldowns.. so my bi is used a lot.

uppp

 

[dsc123]

Yes i would also do legs on Tuesday and chest and triceps on the monday.. just to give your legs an extra days rest.. I personally like leg ext, but i do them light with slow reps before squats.