Workouts - BULK Series Week 1
WEEK 1 WORKOUTS
These are the actual workouts that I am using during this bulk. This is my second 12 week bulk of 2019. I have been lifting for almost 3 years and bulking for 2 years. Follow along with me and see what it’s really like to build muscle. Subscribe to my YouTube channel to see weekly episodes.
TRAINING SPLIT
MONDAY: Shoulders / Traps / Biceps / Calves
TUESDAY: Legs / Abs
WEDNESDAY: Chest / Triceps / Calves
THURSDAY: Rest Day
FRIDAY: Back / Traps / RD / Calves
SATURDAY: Chest / Triceps / Abs
SUNDAY: Rest Day
DAILY MACROS
PROTEIN: 199g
CARBS: 417g
FAT: 80g
kCAL: 3,182
STATS
HEIGHT: 5’ 7”
WEIGHT: 183.8 lbs
BODYFAT: 20.3%
WORKOUT 1
CHEST / TRICEPS / ABS
EXERCISE 1
FLAT BARBELL BENCH PRESS
Warm Up 1, 15-20 reps, 1 set
Warm Up 2, 12-15 reps, 1 set
Warm Up 3, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 4-6 reps, 1 set
Heavy 2, 2-4 reps, 1 set
EXERCISE 2
INCLINE BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
Heavy 1, 6-8 reps, 1 set
Heavy 2, 4-6 reps, 1 set
EXERCISE 3
ASSISTED DIPS
Working, 12-15 reps, 4 sets
SUPER SET 1 - EXERCISE 4
INCLINE DUMBBELL FLY
Working, 10-12 reps, 3 sets
SUPER SET 1 - EXERCISE 5
OVERHEAD DUMBBELL TRICEP PRESS
Working, 10-12 reps, 3 sets
SUPER SET 2 - EXERCISE 6
CABLE FLY
Warm Up 1, 12-15 reps, 1 set
Working, 12-15 reps, 2 sets
SUPER SET 2 - EXERCISE 7
TRICEP CABLE ROPE PUSHDOWN
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
BURNOUT SET - EXERCISE 8
ALTERNATING TRICEP CABLE KICKBACK
To Failure, 10-15 reps each side, 2 sets
AB SUPER SET 1 - EXERCISE 9
AB ROLLOUT
Working, 12-15 reps, 3 sets
AB SUPER SET 2 - EXERCISE 10
CRUNCHES
Working, 25 reps, 3 sets
WORKOUT 2
LEGS / CALVES
SUPER SET 1 - EXERCISE 1
LEG EXTENSION
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets
SUPER SET 1 - EXERCISE 2
LYING LEG CURL
Warm Up, 12-15 reps, 2 sets
Working, 10-12 reps, 2 sets
SUPER SET 2 - EXERCISE 3
HIP ADUCTOR
Working, 15-20 reps, 3 sets
SUPER SET 2 - EXERCISE 4
HIP ABDUCTOR
Working, 15-20 reps, 3 sets
EXERCISE 5
LEG PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Warm Up 3, 8-10 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 4-6 reps, 1 set
Heavy 2, 2-4 reps, 2 sets
EXERCISE 6
BARBELL BACK SQUAT
Warm Up 1, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
EXERCISE 7
STIFF LEG DEADLIFT
Warm Up 1, 10-12 reps, 2 sets
Working, 8-10 reps, 2 sets
BURNOUT SET - EXERCISE 8
ALTERNATING LEG EXTENSION
To Failure, 10-15 reps each side, 3 sets
CALVES - EXERCISE 9
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets
CALVES - EXERCISE 10
SEATED CALF RAISE
Working, 12-20 reps, 3 sets
WORKOUT 3
SHOULDERS / BICEPS / ABS
EXERCISE 1
REAR DELT FLY MACHINE
Warm Up, 15-20 reps, 4 sets
EXERCISE 2
BARBELL MILITARY PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy, 2-4 reps, 2 sets
SUPER SET 1 - EXERCISE 3
SEATED DUMBBELL LAT RAISE
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets
SUPER SET 1 - EXERCISE 4
SEATED DUMBBELL PRESS
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets
EXERCISE 5
EZ BARBELL BICEP CURLS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 2 sets
SUPER SET 2 - EXERCISE 6
DECLINE DUMBBELL BICEP CURLS
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
BURNOUT SET 2 - EXERCISE 7
CABLE FRONT BAR RAISE
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
AB SUPER SET 1 - EXERCISE 8
ALTERNATING SIDE BENDS
Working, 12-15 reps, 3 sets
AB SUPER SET 2 - EXERCISE 9
CRUNCHES
Working, 25 reps, 3 sets
WORKOUT 4
BACK / REAR DELTS / TRAPS / CALVES
EXERCISE 1
INCLINE CABLE BAR ROW
Warm Up, 15-20 reps, 2 sets
Working, 10-12 reps, 2 sets
EXERCISE 2
BARBELL ROW
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets
EXERCISE 3
BARBELL DEADLIFT
Warm Up 1, 8-10 reps, 1 set
Warm Up 2, 6-8 reps, 1 set
Working, 4-6 reps, 2 sets
Heavy, 2-3 reps, 2 sets
SUPER SET 1 - EXERCISE 4
WIDE GRIP CABLE ROW
Warm Up, 15-20 reps, 1 sets
Working, 12-15 reps, 2 sets
SUPER SET 1 - EXERCISE 5
CLOSE GRIP CABLE ROW
Warm Up, 12-15 reps, 2 sets
Working, 8-10 reps, 2 sets
EXERCISE 6
BARBELL SHRUG
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 10-12 reps, 2 sets
Heavy, 8-10 reps, 2 sets
EXERCISE 7
BENT REAR DUMBBELL FLY
Working, 15-20 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets
BURNOUT SET 2 - EXERCISE 7
CABLE FRONT BAR RAISE
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
CALVES - EXERCISE 8
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets
WORKOUT 5
CHEST / TRICEPS / ABS
EXERCISE 1
PEC DECK MACHINE
Warm Up 1, 15-20 reps, 2 sets
Warm Up 2, 12-15, 2 sets
EXERCISE 2
INCLINE DUMBBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 1 set
EXERCISE 3
CLOSE GRIP BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 8-10, 2 sets
EXERCISE 4
INCLINE BARBELL BENCH PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
HeaVY, 4-6 reps, 2 sets
EXERCISE 5
ASSISTED DIPS
Working, 15-20 reps, 3 sets
SUPER SET 1 - EXERCISE 6
TRICEP CABLE PUSHDOWN (V HANDLE)
Warm Up, 15-20 reps, 1 set
Working, 10-12 reps, 2 sets
SUPER SET 1 - EXERCISE 7
TRICEP CABLE OVERHEAD EXTENTION (ROPE)
Warm Up, 10-12 reps, 1 set
Working, 10-12 reps, 2 sets
AB SUPER SET 1 - EXERCISE 8
AB ROLLOUT
Working, 12-15 reps, 3 sets
AB SUPER SET 2 - EXERCISE 9
CRUNCHES
Working, 25 reps, 3 sets
January 2017, before my first bulk.
March 2019, end of my most recent bulk and 50 lbs heavier than my starting point.
I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.
My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs
JOIN ME - START A BULK!
I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.
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