Health & Sustainability

The Bulking Phase 3

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Bulking Phase 3

Bulking: To add weight to your body (fat and/or muscle) by supplying your body with an excess of calories from food. This is what I am currently doing. There are two phases to working out and eating: the “cut” or the “bulk.”

So far, I have been through two phases of bulking (a total of 16 weeks) and I am about to start my third and last phase of bulking before doing a cut.

I am excited about this next phase of bulking because I get to build more muscle, but I am also excited that I will be doing a cut after these next eight weeks. Bulking requires eating an excess amount of calories everyday. Not going to lie though, I am starting to feel fat. I am looking forward to seeing some definition in my body during the cutting phase.

These next eight weeks will be both mentally and physically tough, but I am always up for the challenge and can’t wait to see how my muscles grow! Check out my progression photos below. The pictures on the left are from when I first started and the pictures on the right are 16 weeks in.

P.S. I get all my workouts from the Michael Matthews Thinner, Leaner, Stronger book, which can be purchased Here or on Amazon.

Day 1: Chest, Triceps & Calves Sets x Reps
Incline Dumbbell Bench Press Warm up sets, 3 working sets
Incline Barbell Bench Press 3 working sets
Flat Dumbbell Bench Press 3 working sets
Close-Grip Bench 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
T-Bar Row (Barbell or Machine) 3 Working sets
Seated Cable Row 3 working sets
Barbell Curl 3 working sets
Glut/Butt Blaster 3 working sets
3 abs Circuits
Day 3: Shoulders & Calves Sets
Seated or standing barbell military press Warm up sets, 3 working sets
Seated dumbbell Press 3 working sets
Side Lateral Raise 3 working sets
3 working sets
Glut Bridge 3 sets of 20-30 reps no weight
3 ab circuits

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