what do yall think of this workout for bulking?
Full Routine:
Monday: Chest/Calves/HIIT
Super Set:
Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
Cable Cross Oversdg: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure
Single Set:
Pullovers: 3 sets of 15
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
Good Mornings: 3 sets of 12
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10
Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 15
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Saturday:Off
Rest
Sunday: Off
Rest
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Any of yall heard of ‘P.H.A.T.' training? thoughts?
AnonI agree with k.bear this is definitely to much tobulk. If you want to bulk u have to lift HEAVY bro. Stick with the classic compound movements. Anywhere from 4 to 6 sets in the 3-5 rep range is what works best for me. After the main lift maybe stick to 3-4 sets from 6-12 reps on the other excercises for hypertrophy. Good luck
super-setting in general is not favorable for bulking, super-setting 2 chest movements is probably less effective than that. And even Much less, 24+ sets of one body part will do nothing but burn more calories than you could possibly take in and overtrain you.
Dude, I'm not trying to put you down here, but I seriously am not sure if you typed bulking at the top of this to be funny. I would consider this excessive even for cutting pre-contest.
no no no brotha no hard feelings, thats why i put i on. For input, I appreciate it man.
If your trying to gain size and strength Take a look at a program with plenty of rest and power moves. Less is always more when it comes to bulking and no it won't make you fat!
Good example I like is below, but some respond better to other pairings of BP's which, to each his own. - 9 sets max though and in the heavy range, Also picking one exercise per week (Bench, Squat, Deadlift, or Push Press) to max out on something like 10,5,3,3,2,2,1,1, for a rep scheme - when doiing one of those I wouldn't even bother doing the other exercises for that BP on those days if your truly killing it max effort, just end it and go rest even if you don't feel worn out as you would after a 2-3 hour gym session.
If your young you'll have a ton of energy and feel like you can do 100 more sets every workout anyway, but resisting the urge to do more, and focusing on putting more effort in each set and rep you do, will cause the growth. Doing more reps, and sets and exercises will only slow you down or stall you completely, It take alot of discipline to follow that and fight the urge, something I'm still learning at 30.
Monday
Bench Press 10,8,6reps
Incline Bench 10,8,6
Dumbell Flys 10,8,8
Pullovers 15,15
Deadlift (warm up then) 3 sets 6-8 reps
Pullups/pulldown 4x10-12reps
Bent barbell Row 10,8,6
Wed.
Squats 15,10,8,6
Front squats /Leg press 10,8,8,6
Leg ext 3x12
Leg Curl 3x12
Thurs or Friday (I combine these into one day most of the time to get it over with)
Upright Row - 12,10,8
Shoulder press - 10,8,8,6
Bent laterals - 12,10,10
Shrugs - 2 sets 20reps, 8reps (super heavy)
Thurs/Friday
Incline Dumbbell curl 10,8,8,8
Close grip bench/Dips (light enough not to use chest) 12,10,8,8
Preacher Curls 3x 8-10reps
Skull Crusher 10,8,8
Hammer curls 3x8
Cable push down - 3x 8-10reps
You'll have to find what works best for you, but keeping it under 9 sets per BP is a good general rule, whatever program you go with.
great man i really appreciate it, will definitely use that as guideline for sure