Need workout program, first bulk.

BeBuff

New member
Im looking for a good workout program, been working out for 8 months, bulking right now but dont got any soild workout program, i have been looking at dorian yates blood and guts.. but please give me some good workout programs, my goal is to gain size and mass.
 
Lots of people like west side barbell for skinny bastards also
 
DC is a solid program...IntenseMuscle.com
 
BeBuff said:
Whats better for mass, upper/lower twice, or 4 day split
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If you're referring to 5/3/1, just follow the program. It's really kind of hard to screw up.

Also, you get mass from food, not any particular program.
 
Didn't really like the 5/3/1 program, how does this look:

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Lunges: 2-3X10-12/2′
Lying Leg Curl: 3-4X6-8/3′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Incline Dumbbell Press: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Dips: 1-2X8-10/1.5′
EZ-Bar Curl: 1-2X8-10/1.5′

Rest: Wednesday

Thurs: Lower
Deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Leg Press: 2-3X10-12/3′
Lunges: 2-3X10-12/2′
Leg Extension: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Friday: Upper
Flat Dumbbell Bench Press: 3-4X6-8/3′
Incline Cable Flyes: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Shrugs: 3-4X8-10/2′
Incline Barbell Triceps Extension: 1-2X8-10/1.5′
Dumbbell Curl: 1-2X8-10/1.5′
 
BeBuff said:
Didn't really like the 5/3/1 program, how does this look:

Mon: Lower
Squat: 3-4X6-8/3? (3-4 sets of 6-8 with a 3? rest)
Lunges: 2-3X10-12/2?
Lying Leg Curl: 3-4X6-8/3?
Calf raise: 3-4X6-8/3?
Seated calf: 2-3X10-12/2?

Tue: Upper
Flat bench: 3-4X6-8/3?
Incline Dumbbell Press: 2-3X8-10/2?
Row: 3-4X6-8/3?
Pulldown: 2-3X10-12/2?
Chin ups: 2-3X10-12/2?
Dips: 1-2X8-10/1.5?
EZ-Bar Curl: 1-2X8-10/1.5?

Rest: Wednesday

Thurs: Lower
Deadlift: 3-4X6-8/3? (3-4 sets of 6-8 with a 3? rest)
Leg Press: 2-3X10-12/3?
Lunges: 2-3X10-12/2?
Leg Extension: 2-3X10-12/2?
Calf raise: 3-4X6-8/3?
Seated calf: 2-3X10-12/2?

Friday: Upper
Flat Dumbbell Bench Press: 3-4X6-8/3?
Incline Cable Flyes: 2-3X8-10/2?
Row: 3-4X6-8/3?
Pulldown: 2-3X10-12/2?
Chin ups: 2-3X10-12/2?
Shrugs: 3-4X8-10/2?
Incline Barbell Triceps Extension: 1-2X8-10/1.5?
Dumbbell Curl: 1-2X8-10/1.5?
Click to expand...

What it looks like to me is a half-azzed thrown together program without much thought put into it. Too many unnecessary movements that won't contribute to gaining mass. Bro, you asked us for advice, you were given 2 or 3 time tested programs. Gaining mass comes down to 3 things: big compound movements, a s.hit ton of food and adequate recovery.

I can't ever remember reading calf raises/seated calf raises contributing to gaining size or strength.

Good luck...
 
BeBuff said:
Didn't really like the 5/3/1 program, how does this look:

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Lunges: 2-3X10-12/2′
Lying Leg Curl: 3-4X6-8/3′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Incline Dumbbell Press: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Dips: 1-2X8-10/1.5′
EZ-Bar Curl: 1-2X8-10/1.5′

Rest: Wednesday

Thurs: Lower
Deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Leg Press: 2-3X10-12/3′
Lunges: 2-3X10-12/2′
Leg Extension: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Friday: Upper
Flat Dumbbell Bench Press: 3-4X6-8/3′
Incline Cable Flyes: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Shrugs: 3-4X8-10/2′
Incline Barbell Triceps Extension: 1-2X8-10/1.5′
Dumbbell Curl: 1-2X8-10/1.5′
Click to expand...

It looks like quite a bit of volume. Also you should mix up your upper body days to have a different focus than always concentrating on horizontal pressing. Try something like this:

Dead lift or hex bar dead lift
RFE split squat (unilateral squat)
Lateral lunge
Glute specific
Core

Strict Overhead Press
Weighted Chin-ups
Incline DB Press
Wide Grip Cable Rows
BB Curls

Front or olympic squat
Single leg RDL (unilateral hip extension)
single leg swiss ball hamstring curls (unilateral ham ancillary)
Glute specific
Core

Bench Press
BB Row
Seat OH DB Press
Wide Pull-ups
Face Pulls
 
BeBuff said:
What do you guys think about bulking at 15% bodyfat?
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Depends on what your end goals are. If you are purely after strength and dont give a crap how you look, go for it.

If you are going for aesthetics you could try doing a lean bulk and eating just slightly over maintenance and all very clean.

Or just cut.

You are the only one who knows how comfortable you feel at different levels of BF so that is really your call
 
BaDgErFaN said:
Depends on what your end goals are. If you are purely after strength and dont give a crap how you look, go for it.

If you are going for aesthetics you could try doing a lean bulk and eating just slightly over maintenance and all very clean.

Or just cut.

You are the only one who knows how comfortable you feel at different levels of BF so that is really your call
Click to expand...

Going for the big and aesthetic look.. im in the middle beetwen happy and not.. still dont feel like i got enough mass yet.. but still have a little fat on my body (Dosent bother me that much really)
 
BeBuff said:
Going for the big and aesthetic look.. im in the middle beetwen happy and not.. still dont feel like i got enough mass yet.. but still have a little fat on my body (Dosent bother me that much really)
Click to expand...

Personally I would go for mass then and worry about cutting later. But that's me.
 
BeBuff said:
What do you guys think about bulking at 15% bodyfat?
Click to expand...

NO haha definitely NO , because that way you will only reach 20-25% in no time and have to cut even further , and most people just give up and stay fat...They forget that a leaner body means a more anabolic body , do yourself a favor and cut to single digits for the first time in your life , if you can do that , you will be able to do it again after your first bulk...until then...don't bulk , lean out , at being a beginner like you you WILL still make strength gains while leaning out dude...
 
BeBuff said:
What do you guys think about bulking at 15% bodyfat?
Click to expand...

How do you know you're 15%?
 
Getting really confused.. will do clean bulk with only 200 calories over maintance, aiming for 0.5 lbs a week.
 
BeBuff said:
Getting really confused.. will do clean bulk with only 200 calories over maintance, aiming for 0.5 lbs a week.
Click to expand...

BeBuff said:
Not 100% sure, but posted a picture somewhere and most people said around 14-15
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Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
 
Celorza said:
Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
Click to expand...

I think i go for 1 month cutting, eating around.. 1800-1900 calories, think i can get down to around 11-12 bodyfat by that time?
 
What are your stats? You need to know your BMR , your TDEE , and how to split macros apart to be able to lose fat efficiently and fast bro.
 
Celorza said:
What are your stats? You need to know your BMR , your TDEE , and how to split macros apart to be able to lose fat efficiently and fast bro.
Click to expand...

BMR around 1813, TDEE 2800, not sure what macros i had on my old cutting diet, but went from 23 to 15 bodyfat on that diet.. probraly lost a little mass too.

164 lbs.
14-15 bodyfat.
5"7
Got 9 months of weight training.
 
Celorza said:
Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
Click to expand...

Cel... Calm down bro good lord. You're like the anabolic minds energizer bunny lol. You're acting like 15% is a terrible bf%.

How tall are you buff?
 
BeBuff said:
BMR around 1813, TDEE 2800, not sure what macros i had on my old cutting diet, but went from 23 to 15 bodyfat on that diet.. probraly lost a little mass too.

164 lbs.
14-15 bodyfat.
5"7
Got 9 months of weight training.
Click to expand...

You're coming along just fine. That's great progress in 9 months. Get on one of the programs suggested and workout.

How old are you?
 
Valdez said:
Cel... Calm down bro good lord. You're like the anabolic minds energizer bunny lol. You're acting like 15% is a terrible bf%.

How tall are you buff?
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Its not terrible , but we all got room to improve :p like me! I'm too light because I cut out too much haha xD

As per your stats...I would say don't go as low as only BMR cals for 1-2 months unless you really want the express way to skinny land , look into Lean Gains and Lyle McDonalds Ultimate Diet 2.0 , those 2 for me are the most effective for cutting , and I have seen better and faster results on lean gains cutting scheme , and many friends too haha , look into them and set calories , for cutting try to go low carb , don't be afraid of muscle loss , you gain it back once you lean-bulk and muscle memory plays a big and helpful role.
 
Just putted together a workout program using westside for skinny bastards template.


Upper Body - (Monday)
Barbell Bench Press - 2 set/5 reps heavy
Incline Dumbbell Bench Press - 4 set/8 reps
Bent Over Barbell Rows - 4 set/10 reps
Seated Rear Delt Machine - 3 set/12 reps
Hanging Leg Raises - 4 set/10 reps

LOWER BODY - (Wednesday)
Deadlift - 2 set/5 reps heavy
Walking Lunges - 4 set/8 reps.
Lying Leg Curls - 3 sets/ 8 reps.
Plate Pinch Gripping - 3 set


REPETITION UPPER BODY - (Thursday)
Barbell bench press (3 set/5 max reps )
Dumbbell Triceps Extension - 3 sets/8 reps
Lat pulldowns - 4 sets /8 reps
Dumbbell Shoulder Press - 3 sets/10 reps
EZ-Bar Curl - 3 set/8 reps
Different ab exercies with no rest.


LOWER BODY - (Friday)
Squat - 2 set/8 reps
Leg Extension - 3 set/8 reps.
Lying Leg Curls - 3 sets/ 8 reps.
Standing Calf Raises - 3 sets/ 15 reps.
Leverage Shrug - 3 sets/ 10 reps
Palms-Down Wrist Curl Over A Bench - 3 sets/ 10 reps
 
BeBuff said:
Im 16
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Lmao!!!! I FIGURED! Check this out be buff - quit worrying about dieting and hit the weights. You still have 5 years or more of growing. Watch what you eat. Eat healthy - meats (including red), vegetables and good wholesome Carbs. Lift heavy, sleep, eat some more, don't booze it up and watch the results come. Trust me.

The end
 
Going for a 1 month cut, will use westside for skinny bastards, how does this diet and program look like? hoping to go from 14 bodyfat to 10..or 11, but might be to hard on just 1 month, also should i eat at maintance before i start a bulk? or can i just jump straight on bulk, well here is the cutting diet:

Wake up, then does some stair walking for 30 min on empety stomach

------ Breakfast: -------
2 Scoop Whey Protein -
40g Oatmeal.
One cup of green tea.

-------- Lunch: --------
120g Tuna in water.
Salad and Broccoli.
10g Almonds

------- Dinner:-------
125g Salamon
Broccoli
10g Almonds


---Pre-workout----
110g chicken.
2 Slices Wholemeal bread


----Post Workout:----
1 Scoop Carnivor Beef Protein.

2 Hours Later:
150g Chicken
Wholemeal pasta 50g.
Broccoli.

Before bed:
100g cottage cheese
10g Almonds

Total- cal: 1900 - Protein: 223g - Carbs: 100g - Fat 60g

Also how does my workout program looks?

Upper Body - (Monday)
Barbell Bench Press - 2 set/5 reps heavy
Incline Dumbbell Bench Press - 4 set/8 reps
Bent Over Barbell Rows - 4 set/10 reps
Seated Rear Delt Machine - 3 set/12 reps
Hanging Leg Raises - 4 set/10 reps

LOWER BODY - (Wednesday)
Deadlift - 2 set/5 reps heavy
Walking Lunges - 4 set/8 reps.
Lying Leg Curls - 3 sets/ 8 reps.
Plate Pinch Gripping - 3 set


REPETITION UPPER BODY - (Thursday)
Barbell bench press (3 set/5 max reps )
Dumbbell Triceps Extension - 3 sets/8 reps
Lat pulldowns - 4 sets /8 reps
Dumbbell Shoulder Press - 3 sets/10 reps
EZ-Bar Curl - 3 set/8 reps
Different ab exercies with no rest.


LOWER BODY - (Friday)
Squat - 2 set/8 reps
Leg Extension - 3 set/8 reps.
Lying Leg Curls - 3 sets/ 8 reps.
Standing Calf Raises - 3 sets/ 15 reps.
Leverage Shrug - 3 sets/ 10 reps
Palms-Down Wrist Curl Over A Bench - 3 sets/ 10 reps

You guys think 10 bodyfat is a ok goal? to reach in 1 month?
 
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