Here are 2 of the workouts I have done with the intention of bulking. I’m putting the weights I use here for reference only. The intention is to show you what “heavy” is for me. My goal is always to get to a point in 3 sets where I cannot complete more than 6 reps with proper form. When I can do 8 or even 10 clean reps on the last set, I increase my load and that’s how you should judge what weights to use too. PLEASE DO NOT JUST USE THE WEIGHTS I HAVE LISTED!
Warm up – 5 minutes on the treadmill working from 3.0 mph up to 7.0 mph plus some dynamic movements like body weight full squats and leg swings to loosen my hips.
Workout – all exercises are done 3 sets, 6-10 reps (which is an all out effort) because I hm trying to build mass in my lower body. This exercise really emphasized glutes and hamstrings because I need to bring up my posterior chain. My quads are already pretty large and defined, so I don’t focus on them as much. If you want to improve you quads, swap the hamstring curls for leg extensions and do a front squat instead of a back squat (bar on chest and shoulders instead of back).
|Exercise||Set 1||Set 2||Set 3|
|Stiff leg deadlifts||155 lbs/10 reps||165 lbs/8 reps||185 lbs/6 reps|
|Deadlifts *||185 lbs/8 reps||185 lbs/8 reps||205 lbs/6 reps (PR)|
|Normal stance (slightly wider than shoulder width) back squats **||135 lbs/8 reps||135 lbs/6 reps||135 lbs/7 reps|
|Leg press – narrow stance (feet almost touching)||165 lbs/10 reps||180 lbs/10 reps||195 lbs/10 reps|
|Single leg hamstring curl machine||55 lbs/10 reps each leg||55 lbs/10 reps each leg||55 lbs/10 reps each leg + pulse until failure|
|Back extensions||no weight/15 reps||no weight/15 reps||no weight/15 reps with twist at the top|
* Please go here and look at the form, deadlifts are an extremely common cause of back injury. Start light and when you get the form down, increase the weight
** After deadlifts, squats are really hard so decrease you normal weight and remember to keep the form tight because our lower back will already be tired and more susceptible to injury
Stretch – make sure you hamstrings, glutes and quads are fully stretched out after this workout, because I guarantee you will feel it the next day… and the one after that!
Push Day (Chest, triceps, and shoulders)
Warm up – 5 mins on the elliptical, focus on using your arms to push the handles forwards to warm up the push muscles
Workout – because my triceps are already very well-developed thanks to genetics and my chest has a reasonable amount of size, push days are usually higher rep and lower weight for me. If you feel that you triceps and chest need more size, modify the rep range to 6-10 and keep the weight as heavy as possible. Always start with the muscle that you want to develop the most, so you hit it when you have the most strength to give. For me that is my shoulders.
|Exercise||Set 1||Set 2||Set 3|
|Lateral Deltoid Raises||12.5 lbs/12 reps||15 lbs/10 reps||15 lbs/10 reps|
|Shoulder width push ups||body weight/15 reps||body weight/15 reps||body weight/15 reps|
|Parallel bar dips *||body weight/10 reps||body weight/8 reps||body weight/8 reps|
|Arnold press (bicep curl into military press with dumbbells)||15 lbs/10 reps||15 lbs/10 reps||20 lbs/8 reps|
|Pec flye machine||80 lbs/10 reps||80 lbs/10 reps||80 lbs/10 reps|
|Front deltoid raises||12.5 lbs/12 reps||15 lbs/10 reps||15 lbs/8 reps|
|Roman Chair leg raises||body weight/10 reps||body weight/10 reps||body weight/10 reps|
|Crunches on a swiss ball||body weight/15 reps||body weight/15 reps||body weight/15 reps|
Cardio – 30 minutes on elliptical machine at moderate intensity
Stretch – full body stretch with a focus on stretching chest, triceps, abs, neck and shoulders.
Oh and then go make fudge, because, you know, bulking and stuff!
If anyone gives these a go let me know how it went… and don’t hate me if you can’t walk after the leg workout!