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A bulking workout typically focuses on hypertrophy and muscle growth through resistance training. Here is a Monday-Friday workout split for a bulking phase.
Monday: Chest and Triceps.
- Bench Press: 4 sets of 8-10 reps.
- Incline Dumbbell Press: 3 sets of 12-15 reps.
- Chest Flies: 3 sets of 12-15 reps.
-Tricep Dips: 3 sets of 8-10 reps.
- Tricep Rope Extension: 3 sets of 12-15 reps.
Tuesday: Back and Biceps.
- Deadlifts: 4 sets of 6-8 reps.
- Pull-ups: 3 sets to failure.
- Seated Rows: 3 sets of 10-12 reps.
- Barbell Curls: 3 sets of 8-10 reps.
- Hammer Curls: 3 sets of 10-12 reps.
Wednesday: Rest or Active Recovery.
- Take a rest day or engage in light mobility work or cardio for active recovery.
Thursday: Legs.
- Squats: 4 sets of 8-10 reps.
- Leg press: 3 sets of 10-12 reps.
-Lunges: 3 sets of 12-15 reps per leg.
- Leg Curls: 3 sets of 10-12 reps.
- Calf Raises: 4 sets of 15-20 reps.
Friday: Shoulders and Abs.
- Shoulder Press: 3 sets of 8-10 reps.
- Lateral Raises: 3 sets of 12-15 reps.
- Front Raises: 3 sets of 10-12 reps.
- Russian Twists: 3 sets of 15-20 reps.
- Planks: 3 sets of 1 minute holds.
This workout split targets major muscle groups throughout the week, allowing for adequate rest and recovery between sessions. It's essential to progressively increase the weight used, focus on proper form, and ensure sufficient nutrition and rest for optimal muscle growth during a bulk phase.
Remember to adjust the wights and rep ranges based on your individual fitness level and goals. Consult with a fitness professional to tailor the program to your specific needs and ensure proper technique to prevent injuries and maximize results.
During a bulking phase, it's essential to consume a caloric surplus to support muscle growth and weight gain. Your calorie intake and macronutrient distribution should be customized based on factors such as your current weight, activity level, goals, and metabolism.
Here are some general guidelines to help you set up your nutritional plan for bulking:
Calorie Intake:
- Calculate your Total Daily Energy Expenditure (TDEE) using and online calculator (link below) or consult with a nutritionist. This will give you an estimate of the calories you need to maintain your current weight.
- Create a caloric surplus by consuming 250-500 calories above your TDEE. This surplus will provide your body with the extra energy needed for muscle growth.
Macronutrient distribution:
- Protein: Consume an adequate amount of protein to support muscle recovery and growth. Aim for 1.2-2.2 grams of protein per kilogram of bodyweight.
- Carbohydrates: Carbohydrates are essentially energy during workouts. Include complex carbs like whole grains, fruits, and vegetables in your diet. About 45-65% of your total calories should come from carbohydrates.
Fats: Healthy Fats play a role in hormone production and overall health. Includes sources of unsaturated fats like nuts, seeds, avocados, and olive oil. Around 20-35% of your total calories should come from fats.
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