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

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