My bulking routine - AnabolicMinds.com

My bulking routine

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    Dillonaur's Avatar
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    My bulking routine


    day 1

    pull/abs

    deadlifts 6x3
    dumbbell curls 6x3
    Wide-Grip Pulldowns 6x3
    Stiff-Leg Deadlifts 6x3

    day 3

    push

    hack squats 6x3
    dummbbell press 6x3
    overhead press 6x3
    dips 6x3

    day 5

    pull/abs

    stiff-leg deadlifts 5x5
    hammer curl 5x5
    barbell row 5x5
    deadlifts 5x5

    day 7

    push

    bulgarian split squat 5x5
    incline barbell press 5x5
    close grip bench press 5x5
    overhead press 5x5

    how does it look?

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    kingk0ng's Avatar
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    I would do starting strength instead.

    Workout A:
    **Squat: 3x5
    **Bench Press: 3x5
    **Deadlift: 1x5
    ***Barbell Row: 3x5

    Workout B:
    **Squat: 3x5
    **Press: 3x5
    **Power Clean: 5x3
    ***Chinups: 3xf
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    remember, "bulking" implies a caloric surplus. its not workout dependent. you will have better strength and volume than with a cut, but its all about the calories. make sure you're over maintenance.

    that aside, DLs twice a week? that would kill me. when i was doing push/pull, also in caloric surplus, it looked like this.

    Sat (Heavy Pull):
    A1: DL 8x3
    B1: medium grip weighted pull ups 8x3
    B2: BB curls
    C1: GMs 8x3
    C2: crunches

    Sun (moderate push):
    A1: Short Stride Lunges 3x8
    A2: Front squats 3x8
    B1: BB Inclines 3x8
    C1: Close grip bench 3x8
    D1: BB Declines 3x8
    D2: Calf

    Tues (moderate pull):
    A1: Rack chins 4x6
    A2: DB rows 4x6
    B1: Bent rows 3x8
    C1: Yates rows 3x8
    C2: Shrugs 3x10
    D1: Read delt flys 3x8
    D2: Hammer DB curls 3x8
    D3: Calf

    Wed (heavy push):
    A1: Back Squats 5x5
    B1: BB flat bench 3x8
    C1: Standing OH press 3x8
    C2: Weighted Dips 3x8
    D1: Crunches
    •   
       

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    Dillonaur's Avatar
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    Yeah I know I need to be in a surplus. So far I put on 10 pounds. Our routines are pretty similar, I just don't know how much volume to use. I'm not worried about overtraining, but I want to make sure I hit everything evenly. I guess I'm just gonna play around with the sets and reps.
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    urbanski's Avatar
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    i kept total reps to 24.
    usually 8 sets of 3 on DLs, but otherwise 4x6 or 6x4 depending how i felt. it was pretty easy to follow given that.
  6. New Member
    Dillonaur's Avatar
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    actually changed it to the following

    day 1

    pull/abs

    A1.deadlifts 6x3
    A2.dumbbell curls 6x3
    B1.Wide-Grip Pulldowns 6x3
    barbell rows

    day 3

    push

    A1.hack squats 6x3
    A2.dummbbell press 6x3
    B1.overhead press 6x3
    B2. dips 6x3

    day 5

    pull/abs

    A1.stiff-leg deadlifts 5x5
    A2.hammer curl 5x5
    B1.barbell row 5x5
    wide grip pulldowns

    day 7

    push

    A1.bulgarian split squat 5x5
    A2. incline barbell press 5x5
    B.close grip bench press 5x5
    C. overhead press 5x5

    Yeah, I don't know about sets and reps yet. I think I will keep the 5x5, but I'm not sure about using 6x3, 8x3, or 4x6
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    The thing I have against splits like that is it doesn't take advantage of the frequency:volume ratio. Hypertrophy is induced better through lower volume spread out more frequently for elevated recovery and better progression opportunities. Take DC, HST, Starr's 5x5, starting strength for example.

    For beginners, focusing on your big compound lifts and making sure you add weight to those lifts each time you go to the gym is the best approach you can use. Squats, deadlifts, power cleans, bench presses, overhead presses, chinups and barbell rowing. With starting strength, you squat each workout and you use the basic compounds spread out for better progression.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  

  
 

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