River Runs Wild - FTM Fitness, Transition, Nutrition, Wellness

View Original

Workouts - BULK Series Week 1

WEEK 1 WORKOUTS

These are the actual workouts that I am using during this bulk. This is my second 12 week bulk of 2019. I have been lifting for almost 3 years and bulking for 2 years. Follow along with me and see what it’s really like to build muscle. Subscribe to my YouTube channel to see weekly episodes.

TRAINING SPLIT

  • MONDAY: Shoulders / Traps / Biceps / Calves

  • TUESDAY: Legs / Abs

  • WEDNESDAY: Chest / Triceps / Calves

  • THURSDAY: Rest Day

  • FRIDAY: Back / Traps / RD / Calves

  • SATURDAY: Chest / Triceps / Abs

  • SUNDAY: Rest Day

DAILY MACROS

  • PROTEIN: 199g

  • CARBS: 417g

  • FAT: 80g

  • kCAL: 3,182

STATS

  • HEIGHT: 5’ 7”

  • WEIGHT: 183.8 lbs

  • BODYFAT: 20.3%


WORKOUT 1

CHEST / TRICEPS / ABS

EXERCISE 1
FLAT BARBELL BENCH PRESS
Warm Up 1, 15-20 reps, 1 set
Warm Up 2, 12-15 reps, 1 set
Warm Up 3, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 4-6 reps, 1 set
Heavy 2, 2-4 reps, 1 set

EXERCISE 2
INCLINE BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
Heavy 1, 6-8 reps, 1 set
Heavy 2, 4-6 reps, 1 set

EXERCISE 3
ASSISTED DIPS
Working, 12-15 reps, 4 sets

SUPER SET 1 - EXERCISE 4
INCLINE DUMBBELL FLY
Working, 10-12 reps, 3 sets

SUPER SET 1 - EXERCISE 5
OVERHEAD DUMBBELL TRICEP PRESS
Working, 10-12 reps, 3 sets

SUPER SET 2 - EXERCISE 6
CABLE FLY
Warm Up 1, 12-15 reps, 1 set
Working, 12-15 reps, 2 sets

SUPER SET 2 - EXERCISE 7
TRICEP CABLE ROPE PUSHDOWN
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

BURNOUT SET - EXERCISE 8
ALTERNATING TRICEP CABLE KICKBACK
To Failure, 10-15 reps each side, 2 sets

AB SUPER SET 1 - EXERCISE 9
AB ROLLOUT
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 10
CRUNCHES
Working, 25 reps, 3 sets

WORKOUT 2

LEGS / CALVES

SUPER SET 1 - EXERCISE 1
LEG EXTENSION
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets

SUPER SET 1 - EXERCISE 2
LYING LEG CURL
Warm Up, 12-15 reps, 2 sets
Working, 10-12 reps, 2 sets

SUPER SET 2 - EXERCISE 3
HIP ADUCTOR
Working, 15-20 reps, 3 sets

SUPER SET 2 - EXERCISE 4
HIP ABDUCTOR
Working, 15-20 reps, 3 sets

EXERCISE 5
LEG PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Warm Up 3, 8-10 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 4-6 reps, 1 set
Heavy 2, 2-4 reps, 2 sets

EXERCISE 6
BARBELL BACK SQUAT
Warm Up 1, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets

EXERCISE 7
STIFF LEG DEADLIFT
Warm Up 1, 10-12 reps, 2 sets
Working, 8-10 reps, 2 sets

BURNOUT SET - EXERCISE 8
ALTERNATING LEG EXTENSION
To Failure, 10-15 reps each side, 3 sets

CALVES - EXERCISE 9
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets

CALVES - EXERCISE 10
SEATED CALF RAISE
Working, 12-20 reps, 3 sets

WORKOUT 3

SHOULDERS / BICEPS / ABS

EXERCISE 1
REAR DELT FLY MACHINE
Warm Up, 15-20 reps, 4 sets

EXERCISE 2
BARBELL MILITARY PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy, 2-4 reps, 2 sets

SUPER SET 1 - EXERCISE 3
SEATED DUMBBELL LAT RAISE
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets

SUPER SET 1 - EXERCISE 4
SEATED DUMBBELL PRESS
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets

EXERCISE 5
EZ BARBELL BICEP CURLS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 2 sets

SUPER SET 2 - EXERCISE 6
DECLINE DUMBBELL BICEP CURLS
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

BURNOUT SET 2 - EXERCISE 7
CABLE FRONT BAR RAISE
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

AB SUPER SET 1 - EXERCISE 8
ALTERNATING SIDE BENDS
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 9
CRUNCHES
Working, 25 reps, 3 sets

WORKOUT 4

BACK / REAR DELTS / TRAPS / CALVES

EXERCISE 1
INCLINE CABLE BAR ROW
Warm Up, 15-20 reps, 2 sets
Working, 10-12 reps, 2 sets

EXERCISE 2
BARBELL ROW
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets

EXERCISE 3
BARBELL DEADLIFT
Warm Up 1, 8-10 reps, 1 set
Warm Up 2, 6-8 reps, 1 set
Working, 4-6 reps, 2 sets
Heavy, 2-3 reps, 2 sets

SUPER SET 1 - EXERCISE 4
WIDE GRIP CABLE ROW
Warm Up, 15-20 reps, 1 sets
Working, 12-15 reps, 2 sets

SUPER SET 1 - EXERCISE 5
CLOSE GRIP CABLE ROW
Warm Up, 12-15 reps, 2 sets
Working, 8-10 reps, 2 sets

EXERCISE 6
BARBELL SHRUG
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 10-12 reps, 2 sets
Heavy, 8-10 reps, 2 sets

EXERCISE 7
BENT REAR DUMBBELL FLY
Working, 15-20 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets

BURNOUT SET 2 - EXERCISE 7
CABLE FRONT BAR RAISE
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

CALVES - EXERCISE 8
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets

WORKOUT 5

CHEST / TRICEPS / ABS

EXERCISE 1
PEC DECK MACHINE
Warm Up 1, 15-20 reps, 2 sets
Warm Up 2, 12-15, 2 sets

EXERCISE 2
INCLINE DUMBBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 1 set

EXERCISE 3
CLOSE GRIP BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 8-10, 2 sets

EXERCISE 4
INCLINE BARBELL BENCH PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
HeaVY, 4-6 reps, 2 sets

EXERCISE 5
ASSISTED DIPS
Working, 15-20 reps, 3 sets

SUPER SET 1 - EXERCISE 6
TRICEP CABLE PUSHDOWN (V HANDLE)
Warm Up, 15-20 reps, 1 set
Working, 10-12 reps, 2 sets

SUPER SET 1 - EXERCISE 7
TRICEP CABLE OVERHEAD EXTENTION (ROPE)
Warm Up, 10-12 reps, 1 set
Working, 10-12 reps, 2 sets

AB SUPER SET 1 - EXERCISE 8
AB ROLLOUT
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 9
CRUNCHES
Working, 25 reps, 3 sets

January 2017, before my first bulk.

March 2019, end of my most recent bulk and 50 lbs heavier than my starting point.


I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.

My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs


JOIN ME - START A BULK!


I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.

Please feel free to share this post! For more updates, please follow me on YouTubeFacebook and Instagram. Best of luck and props to anyone who strives to improve themselves in and out of the gym.

TTYL