Critique Bulking/Strength Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi

Been observing and reading for many months. Normally train for strength but over the winter I would like to bulk a bit so I’ve come up with a routine, any comments, suggestions or ideas please give me your feedback. Too much volume? Bad selection etc. This will be coupled with diet of around 4800 to 5000 calories a day!

Thanks

Week 1
Day 1: Chest / Back
Day 2: Legs and abs
Day 3: OFF
Day 4: shoulders / arms
Day 5: OFF
Day 6: GPP
Day 7: OFF

Week 2
Day 1: Chest/Triceps
Day 2: Quad / Hams
Day 3: OFF
Day 4: Back/Biceps
Day 5: OFF
Day 6: GPP
Day 7: OFF
then return to week 1 and repeat

Week 1
CHEST/BACK
Deadlifts > work to 5/4 RM then dropset
a1 Db Bench 5 x 5
a2 Cable Row 5 x5

b1 Inc Bench 4 x 10
b2 Bent over row 4 x 10

Machine Fly 3 x 10
Lat Pull down 3 x 10

LEGS
Squat 5 x 6
Front Squat 4 x 12
Sitted Calf 5 x 5
Standing calf 3 x 15
Leg ext 4 x 12
Leg curl 8 x 3/4

GPP
Farmers walks
Power cleans
and training towards one-arm pull up

ARMS AND SHOULDERS
a1 close grip chins 5 x 5
a2 incline db curls 3 x 10

b1 barbell reverse curl 4 x 12
b2 lying tricep extension 4 x 10

L-Raise 4 x 12
Reverse L-raise on machine to get rear delts 4 x 12

WEEK 2

CHEST/TRICEPS
Dips 5 X 5 (1 set warm up set to 8-12)
Military Press 4 x 10
DB Fly 4 x 12
Lying tricep extension 4 x 7
Pushdowns 2 x 10

QUADS/HAMS
Squats 4 x 12
Leg Press 5 x 5
Lunges 4 x 12
Stiff leg dead 4 x 7
standing calf 5 x 5
sitted calf 3 x 15

BACK / BICEPS
Wide/Medium grip pull up 5 x 5
deadlifts 4 x 8-10
one arm row 4 x 12
preacher curl 4 x 10
barbell curl 4 x 10

GPP
same as WEEK 1

Also I do a few days of gymnastics and martial arts a week

Cheers

Andy

2

[quote]V! wrote:
Too much volume? [/quote]

You said it. You are doing too many shall I say “pansy” exercises for legs. If you are really doing 4 sets of 12 on squats with a proper load, you should be ready to vomit about halfway through your 4th set.

Not literally, but this is the kind of intensity you should be looking for. Ditch leg curls and leg extensions-- they are okay, but if you are looking to build mass pick something else or don’t do anything. Remember you build mass by eating and recovering, not by lifting.

For leg days I would pick one quad dominant exercise, one hamstring/hip dominant exercise, and one single leg exercise. That’s it. Make it short and sweet.

3

Thanks for ideas! I figured the extensions and curls would be blasted :slight_smile: How would you rate these as the leg day alternative?

Week 1
Squats 5 x 5
Step-ups 4 x 8
Stiff leg dead 3 x 8
Standing Calf 3 x 15
Sitted Calf 5 x 5

Week 2
Front Squats 5 x 5
Leg Press (High foot position) 4 x 8
Dynamic or Walking (Space dependant) Lunges 3 x 10 (each leg )
Standing Calf 5 x 5
Sitted Calf 3 x 15

4

Mate there are soo many great routines on this site

5

the calf work is really unnecessary