My Current Bulking Workout Routine
I currently follow the 4-day split. I go to the gym after work each day and then I go to the gym in the afternoons on my days off work. I do one to two 15-20min HIT workout once a week for a little cardio-for personal reasons, but also because HIT (high intensity interval training) burns more fat.
My whole goal of bulking is to gain muscle and preserve the muscle I already have. I try to have my weight go up at a rate of 0.25-.5 pounds per week. I rest for two minutes between each set. After my de-load week, I will switch it up and do a different set of workouts for another 8 weeks. Here is my current workout routine.
DAY 1-Chest, Triceps & Calves (Sometimes HIIT)
| Incline Barbell Bench Press | Warm up sets, 3 working sets |
| Incline Dumbbell 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
| Barbell Dead-lift | Warm up sets, 3 working sets |
| Barbell Squat | Warm up sets, 3 working sets |
| Barbell row | 3 working sets |
| Dumbbell Row | 3 working sets |
| Alternating Dumbbell Curl | 3 working sets |
| 3 abs Circuits |
DAY 3-Shoulders, Calves & HIIT
| Seated or standing barbell military press | Warm up sets, 3 working sets |
| Side lateral Raise | 3 working sets |
| Bent Over rear raise | 3 working sets |
| Leg press calf raise | 3 working sets |
| Donkey Calf Raise | 3 working sets |
| Standing barbell military press | 3 working sets |
DAY 4-Legs & Abs
| Barbell Squat | Warm up sets, 3 working sets |
| Barbell or Dumbbell Hip Thrust | 3 working sets |
| Romanian Dead-lift | 3 working sets |
| Leg press | 3 working sets |
| 3 abs circuits |
Here is some information on how to do a warm up set:
1.In your first warm up set you want to do 12 reps with about 50% of your heavy 8-10 rep weight.
2. In your second warm up set use the same weight as the first and do 10 reps
Here is how you should do abs:
-Do a set of weighted abs for 10-12 reps
-Then go directly to 1 set of unweighted abs until failure
-Then go directly to another set of unweighted abs until failure
-Rest 2-3 min
-Do 3 circuits
