I think the part that should stand out most is not the routine but where you mention that you have been trying to bulk for a year and are struggling. Speaking from experience, I am willing to bet it boils down to one thing: consistency. Either consistently pushing yourself in your training, consistently not missing training, consistently eating what you need, and so on. I was one of those “I eat a ton but I just can’t gain weight” folks until I sat down and looked at what I ate. If you aren’t gaining, I am betting that’s where you should start. To give you an example of how just sticking to something and working at it can be that simple, I always liked this post of HeavyThrower(a member here)
[quote]try this sometime and tell me how it works.
monday: A1 front-squat atg 5x5
A2 dips 5x5 add weight if needed
wed: A1 power-clean 5x5
A2 bench press 5x5
friday: A1 conventional deadlifts 5x5
A2 military/push press 5x5
the first 1-2 sets of 5 should be warmups, the 3 should be moderate, the 4th challenging, the 5th and all out effort, if you can complete all five reps on this set you need to up the load. for example, the way I would do the power cleans would be thus: bar x a lot, 135x3, 185x5, 205x5, 225x5, 245x5. i can clean around 300lbs for a single. the next week i might go like 135x5, 185x5, 225x5, 235x5, 255x3-4. get it?
this workout will work, if you eat and sleep enough, it will put slabs of muscle on you. its pretty low volume so it leaves something in the bank if you want to do some gpp or HIIT training or play some recreational sports from time to time.
it WILL work, but you will NOT do it, it is is too simple, and to really work it would require you to bust your fucking ass. simple and hard, this is something 90% of recreational lifters out there cannot do.
no need for additional core work if doing all this RAW, oh, and if you ask where you can fit in some bicep work and rear delt and hamstring stuff i WILL slit my own throat and mail a picture of the bloody aftermath to Professor X.
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