Bulking workouts

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!

Leg Day

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.

This is the hamstring machine I use... it looks intimidating, but it's actually awesome!

This is the hamstring machine I use… it looks intimidating, but it’s actually awesome!

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
Narrow stance

This is a narrow foot stance

* 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
Fudge

Awesome fudge that I made last weekend. I’ll share the recipe eventually. FYI this is not in any way healthified. I apologize.

* Go here for the form. This is an advanced move and can be modified into bench dips like this

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!

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7 thoughts on “Bulking workouts

  1. Sounds like you are on a push/legs/pull split which worked awesome for us. Question – could you move deadlifts to back/bi day as to maximize your strength on both squats and deadlifts by separating them on different days thus maximizing your recovery for both strength and growth?

    • Pretty close, I’m trying (sometimes the timing is a little elongated) to do a Leg/Push/Leg/Pull split to bring my lower body up a little. I focus one leg day on my posterior chain and go as heavy as possible. The other leg day is more balanced and slightly lighter but I will start it with squats now that you mention it! It’s so important to give those big compound movements everything you have! Thank you 🙂

      • Exactly, I know that after I do heavy deadlfts, the last thing I feel like doing after that is heavy squats as well. Speaking of posterior chain, may i make the suggestion to trying heavy kettlebell swings and sled/prowler pushes to your rotation? Those work the PT hard.

      • I wish I have access to a prowler! I was actually going to do kettlebell swings today… I love them. I usually do 16kg with pretty high repetitions (like 25) to get the heart rate really high to. What are your thoughts on that combo?

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