[luka5]

MONDAY:
5-10min light cardio warmup
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
5-10min light cardio warmup
Incline Press 4x6-10
Weighted Dips 4x6-10
Skullcrushers 4x6-10

THURSDAY:
5-10min light cardio warmup
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY:
5-10min light cardio warmup
Seated BB Press 3x6
Seated DB Press 3x8-10
Standing Calf Raise 4x15

+ abs&forearms 1-2x a week


what do you think about that routine? is it suitable for bulking? heavy loads, plenty of rest between sets. straight sets. adding wieght next workout when i am able to complete all reps in all sets.

[R1balla]

DC training

[Newtonselite]

you could also try something like this lyles generic bulking routine:

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

[RedneckDB]

I'm following something similar taken from some of Brooks Kubik's articles on 'abbreviated training' definitely helping with strength and recover.
Mine is 4 workouts as follows:

Workout A

DB Bench Press 5x5
Weighted Wide Grip Pullups 5x5

Workout B

Deadlift 5x5
Military Press 5x5

Workout C

Weighted Tricep Dips 5x5
EZ Bar Curl 5x5

Workout D

Barbell Squats 5x5
Standing Calf Raises 3-5 sets of 20-25 reps



All 5x5 rep ranges are 2 gradually heavier warmup sets and 3 working sets at the same weight. I then work the weight up to 3x7 for working sets before increasing and then beginning the process over. Only exercise I haven't done this on is the Deadlift as the volume kills me lower back in that rep range which effects my squat 4/5 days later and for once my squat reps+weight are both increasing so I seem to have found the right balance with this.

Train every other day on this program. At the end of each workout I either do core work/grip work or neck raises weighted with a headstrap