what do you think about this bulk routine

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    luka5's Avatar
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    what do you think about this bulk routine

    based on the 3 day split… This is the one I think I will use as my stable one and the others for variation… I add in abs and forearms once a week in the routine when I have the time and or the energy…


    Flat BB bench press 3 x 6 reps
    Incline DB Bench press 3 x 6 reps
    Leaning forward weighted dips 3 x 8 reps
    Close grip bench press 2 x 6 reps
    Skullcrushers 2 x 8 reps



    Front Squats 3 x 8 reps
    Straight Legged Deadlift 3 x 6 reps
    Calve raises 3 x 12 reps
    Military press 3 x 6 reps
    Side laterals 2 x 8 reps
    Bent over raises 2 x 8 reps


    Back/ biceps

    Deadlifts 3 x 6reps
    Wide grip chins 2 x 8 reps
    Close grip chins 2 x 8 reps
    Bent over BB rows 3 x 6 reps
    DB Shrugs 3 x 15 reps
    BB bicep curl 2 x 6 reps
    DB Hammer curl 2 x 8 reps



    for absi tend to stick with...

    Hanging leg raises
    Weighted crunches

    for forearms i tend to stick with...

    Behind the back BB raises 3 x 15 reps... but do change them up from time to time...

    1-2x12 warmup before heavy exercises
    just quoted from another forum.

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    Since you're already not doing a lot of direct arm work, which is good, I'd recommend working chest and back on the same day, giving legs an entire day, and training shoulders with arms on the other day. Just because your legs/shoulder day would be a lot more difficult than your other workouts, if you're pushing yourself that is.

    Or you can use this workout, it looks pretty good.

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