My bulking routine

Dillonaur

New member
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?
 
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
 
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
 
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.
 
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.
 
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
 
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.
 
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