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.