One of the main issues we see in most people’s workout routine is a lack of structure and specificity.
What do I mean by this?
Most people go into the gym and train any muscle or system they feel, with very little regard for progressions or their actual goals.
If you have a goal of bulking, putting on weight and increasing strength then you need to train specifically to that particular goal.
This means training with higher weights, variable tempo speeds and much more.
You can’t expect to put on weight and bulk when you are not training specific to that goal. Fortunately, we’re not just here to rant, we want to help.
Check out a Simple And Effective Workout for Bulking
Schedule and Workout Plan:
- Day 1: Push/Pull, Strength
- Day 2: Legs, Strength
- Day 3: Off
- Day 4: Push/Pull, Volume
- Day 5: Legs, Volume
- Day 6: Steady State Cardio
- Day 7: Off
| DAY 1 | REPS | SETS | **RBS |
| Overhead Press | 8 | 3 | 90 |
| Lat Pulldown (NG) | 12 | 3 | 90 |
| Flat DB Press | 6 | 4 | 90 |
| Barbell Shrug | 8 | 3 | 90 |
| Parallel Bar Dips | 6 | 4 | 90 |
. **RBS; Rest between Sets. The amount of time in seconds you rest between each working set.
| DAY 2 | REPS | SETS | RBS |
| Low Bar Back Squat | 6 | 4 | 120 |
| Romanian Deadlift | 6 | 4 | 120 |
| Walking Lunges | 12 | 2 | 120 |
| Quadriceps Extension +Hamstring Curl | 12/12 | 3 | 120 |
| Standing Calf Raise | 8 | 3 | 60 |
| DAY 4 | REPS | SETS | RBS |
| Incline DB Bench Press | 8 | 5 | 120 |
| Bent Over Row | 8 | 5 | 120 |
| Bradford Press | 30s | 4 | 120 |
| Cable Chest Fly | 12 | 4 | 90 |
| Machine Back Fly | 12 | 4 | 90 |
| DAY 5 | REPS | SETS | RBS |
| Front Squat | 12 | 4 | 120 |
| Standing Good Mornings | 8 | 4 | 120 |
| Lunge Step Downs | 8 | 4 | 120 |
| Hamstring Curl + Quadriceps Extension | 12/12 | 3 | 120 |
| Standing Calf Raises | 12 | 4 | 90 |
| DAY 6 | Instruction |
| Incline Treadmill Walking | 30 min @70% THR |
| Stair Climber | 15 min @85% THR |
| Bike | 30 min @70% THR, keep the RPM below 80 |
NOTE: To calculate your Target Heart Rate (THR) click here.
Things to Keep In Mind:
- You can add light cardio work in on rest days (you have 2)
- Record your weights to see progressions in real time
- Drink Plenty of water
- LEAVE YOUR EGO AT HOME
The above workout structure is merely a guideline that we have found to be most successful, especially during a bulk.
Consider that you need to be in a caloric surplus to bulk – you will have plenty of energy to get through the workout.
Take your time, stay hydrated and don’t skip cardio! You need to keep your cardio in check so that it’s not a nightmare when you start your cut in a couple months.
To start a full program that is completely structured to your body and specific goals be sure to contact us for a free consultation.
