Lean Bulking routine.

Krampus

Krampus

Member
Hello all, this is my first post and damn it is good to be here.
I am currently doing a bit of a random workout mostly because I have very limited equipment my gym membership expired and I do not feel like buying another month when I am only going to be here for another week.

So here is my plan on getting back in the saddle.

Monday: Shoulders
Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
Laterals: 3x10 reps then 3 drop sets back to back
Bent over laterals: 3x10 reps then 3 drop sets back to back
One arm Dumbbell press: 3 sets of 8-10
Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)

Tuesday: Back
Pull ups: 3xfail
Deadlifts: 3 warmup sets, 2 working sets 8-10
T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
Barbell Rows: 3x8-10
Croc rows: 3x20
Hyperextensions: 3x20 holding a 45 plate
Shrugs: 3x8-10

Wednesday: HIIT
Jump rope: 1 minute on 30 seconds off for 20 sets

Thursday: Chest
Bench: 3 warmup sets 2 working sets 8-10
Flyes: 3x8-10 trying to go pretty heavy on these
Weighted dips: 3x10
Incline dumbbell press: 3x8-10

Friday: Legs
Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
Squats warmup 3x8, working 4x8
Leg press: 3x20
Hip thrusts: 3x10
Dumbell Lunges: 3 sets
Donkey calve raises: 3x20
Seated calf raises: 3x15

Saturday: Arms
Close grip bench: Warm up 2x8-10, 3x8-10
Weighted neutral grip chins: 3x8-10

Superset
Barbell curls: 3x8-10
Skull crushers: 3x8-10

Superset
Concentration curls: 3x10
Tricep kickbacks: 3x20




How does it look? Questions/comment/concerns always welcomed.
 
So this is it?


Monday: Shoulders
Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
Laterals: 3x10 reps then 3 drop sets back to back
Bent over laterals: 3x10 reps then 3 drop sets back to back
One arm Dumbbell press: 3 sets of 8-10
Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)

Tuesday: Back
Deadlifts: 3 warmup sets, 2 working sets 8-10
Pull ups: 3xfail
T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
Barbell Rows: 3x8-10
Croc rows: 3x20
Hyperextensions: 3x20 holding a 45 plate
Shrugs: 3x8-10

Wednesday: HIIT
Jump rope: 1 minute on 30 seconds off for 20 sets

Thursday: Chest
Bench: 3 warmup sets 2 working sets 8-10
Flyes: 3x8-10 trying to go pretty heavy on these
Weighted dips: 3x10
Incline dumbbell press: 3x8-10

Friday: Legs
Squats warmup 3x8, working 4x8
Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
Leg press: 3x20
Hip thrusts: 3x10
Dumbell Lunges: 3 sets
Donkey calve raises: 3x20
Seated calf raises: 3x15

Saturday: Arms
Close grip bench: Warm up 2x8-10, 3x8-10
Weighted neutral grip chins: 3x8-10

Superset
Barbell curls: 3x8-10
Skull crushers: 3x8-10

Superset
Concentration curls: 3x10
Tricep kickbacks: 3x20
 
I would say add more bench to chest and more deads to back... T-bar rows and bend rows look good.
Y warmup with deads and bench? why not do a pre-working set warmup and then give it ur all on the working sets?

and y all pullups to fail?
 
I am thinking I will switch it to 4 working sets of bench and deadlifts also change to less warm up sets probably just one at 135 just to get the muscles moving. I guess I will do less then failure to on pull ups.
 
how long have you been lifting?

why don't you run a program that is tried and true rather than create your own
 
Been lifting for 3 years. Tried alot of programs, from 3x week full body, 5x5, german high volume, starting strength (when I started), dorian yates's old routine, Arnolds old routine (which worked but sucked), a push/pull/legs routine and a 5 day split.

carpee said:
how long have you been lifting?

why don't you run a program that is tried and true rather than create your own
Click to expand...
 
one thing bro, don't just do whatever anyone of us says... I have also been liftig for 3 years and trust me my body's awful! but still we gotta do what works for us... it's trial and error...
 
zubda345 said:
one thing bro, don't just do whatever anyone of us says... I have also been liftig for 3 years and trust me my body's awful! but still we gotta do what works for us... it's trial and error...
Click to expand...

this...

my best gains have come from times I had high intensity and busted my ass rather than shooting for a specific volume
 
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