Health & Sustainability

My Workout Routine Phase Two

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Bulking: Workout Routine Phase Two

Alright here it is! Not much has changed. The main workouts for the days have remained the same, but different workouts within the main category have changed slightly. Switching it up is supposed to kind of give your body a little “shock” back into working out. You don’t want your body to get too used to the exercises you are doing, so it is best to switch it up every 8 weeks or so.

My first 8 weeks was great! I am loving these workouts and am loving being able to eat carbs on carbs! After week number 8, I did a de-load week, so essentially a week almost completely off weights. I did very minimal weights only three days out of the week and each day was only at 50% of what I normally lift. I was definitely ready to get back to heavy weight lifting though by the end of week nine.

You can see my progress pictures at the end of this article. There are definitely some differences, although it is going to be a bit more difficult to see huge differences when bulking. You will really be able to see the differences when I start to cut (or at least I hope so). Lastly, more information on bulking and how to get started.

Day 1: Chest, Triceps & Calves Sets x Reps
Incline Dumbbell Bench Press Warm up sets, 3 working sets
Flat Barbell Bench Press 3 working sets
Flat Dumbbell Bench Press 3 working sets
Lying Triceps Press 3 working set
Standing Calf Raise 3 sets of 4-6 reps
Seated Calf raise 3 sets of 4-6 reps
Day 2: Back, Butt, Biceps, & Abs Sets
Barbell Dead-lift Warm up sets, 3 working sets
Bulgarian Split Squat Warm up sets, 3 working sets
One arm dumbbell row 3 working sets
Front Lat Pull-down 3 working sets
Barbell Curl 3 working sets
3 abs Circuits
Day 3: Shoulders & Calves Sets
Seated or standing barbell military press Warm up sets, 3 working sets
Side lateral Raise 3 working sets
Seated Rear Raise 3 working sets
Front Raise 3 working sets
Leg Press Calf Raise&Donkey Calf 3 sets of 8-10 reps
Standing barbell military press 3 working sets
Day 4: Legs, Butt & Abs Sets
Barbell Squat Warm up sets, 3 working sets
Barbell Lunge 3 working sets
Front Squat 3 working sets
Barbell or Dumbbell  Hip Thrust 3 working sets
3 abs circuits

You can see some subtle differences beginning to form. My arms seem to have more “meat” to them, my hamstrings are tighter and more toned, and my abdomen has more curves to it. All the photos on the left are after phase 1 (week 10) of bulking and the photos on the right are from the first week of bulking. Ignore my faces in these photos-I don’t know what I was doing.

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