Workouts - BULK Series Week 3
WEEK 3 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.
WEEK 3
This week I saw the first of some real strength gains for this bulk. My Incline Dumbbell Press improved and I was able to start easily moving around 65 lb dumbbells. My Incline Bench Press also improved. I hit a new PR on the Leg Press of 500 lbs for 3 reps. I saw big changes to my back this week and was able to hit a PR on Rack Pulls of 355 lbs.
I’ve been able to increase volume in my training quite a bit because I’ve started incorporating several super sets again. This was something that I did a LOT of in my first year of training. I’m bringing it back and so far, it’s really helped me to reach the workout intensity that I’m looking for to really cause a great pump.
After still feeling like my arms are lagging, I’ve decided to train triceps and biceps together once a week. This is in addition to hitting them separately on other training days. Biceps and Triceps are now being hit twice a week. I’m hoping that this adds some size to my arms.
Overall, my workouts during this bulk aim to build muscle in 3 ways… 1) Progressive overload and strength building using the major compound movements and consistently aiming for higher weight or repetition week to week. 2) Time under tension during supersets which puts more strain on the muscles and causes breakdown / damage repair. 3) Hypertrophy movements that focus on maximum blood flow and delivering the best pump possible. So far, it’s working well and I’m already seeing changes in my physique from where I started at Week 1.
WEEK 3 TRAINING SPLIT
MONDAY: Shoulders / Traps / Biceps / Calves
TUESDAY: Legs / Abs
WEDNESDAY: Chest / Triceps / Calves
THURSDAY: Rest Day
FRIDAY: Back / Traps / Rear Delts / Abs
SATURDAY: Shoulders / Arms
SUNDAY: Rest Day
DAILY MACROS
PROTEIN: 217g
CARBS: 410g
FAT: 78g
kCAL: 3,212
STATS
HEIGHT: 5’ 7”
WEIGHT: 187.6 lbs
BODYFAT: 21%
WORKOUT 1
SHOULDERS / BICEPS / CALVES
EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets
EXERCISE 2
BARBELL MILITARY PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy, 4-6 reps, 2 sets
EXERCISE 3
EZ BAR BICEP CURLS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy, 4-6 reps, 2 sets
SUPER SET 1 - EXERCISE 4
TRAP BAR SHRUGS
Warm Up, 12-15 reps, 1 set
Working, 12-15, 2 sets
SUPER SET 1 - EXERCISE 5
DECLINE SEATED DUMBBELL CURL
Warm Up, 12-15 reps, 1 set
Working, 10-12, 2 sets
SUPER SET 2 - EXERCISE 6
SEATED DUMBBELL SIDE LAT RAISE
Working, 15-20 reps, 3 sets
SUPER SET 2 - EXERCISE 7
DECLINE SPIDER EZ BAR CURL
Working, 10-12 reps, 3 sets
DROP SET - EXERCISE 8
ALTERNATING DUMBBELL FRONT LAT RAISE
3 Weight Drop Set, To Failure, 3 sets
SUPER SET 3 - EXERCISE 8
ALT SEATED HAMMER CURLS
Heavy, 10-12 reps, 1 set
Working, 12-15 reps, 2 sets
SUPER SET 3 - EXERCISE 9
ALT CABLE FRONT RAISE
Working, 10-12 reps, 3 sets
CALVES - EXERCISE 10
DUMBBELL CALF RAISE
Working, 12-20 reps, 3 sets
CALVES - EXERCISE 11
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 3 sets
WORKOUT 2
LEGS / ABS
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, 12-15 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, 2-4 reps, 2 sets
Heavy 2, 2-4 reps, 1 set
EXERCISE 6
BARBELL SQUAT
Warm Up, 10-12 reps, 1 set
Working, 6-8 reps, 3 sets
EXERCISE 7
STIFF LEG BARBELL DEADLIFT
Working, 8-10 reps, 2 sets
Heavy, 6-8, 2 sets
EXERCISE 8
DUMBBELL GOBLET SQUAT
Hypertrophy, 12-15 reps, 3 sets
AB SUPER SET 1 - EXERCISE 9
AB SIDE BENDS
Working, 12-15 reps, 3 sets
AB SUPER SET 2 - EXERCISE 10
CRUNCHES
Working, 25 reps, 3 sets
WORKOUT 3
CHEST / TRICEPS / CALVES
EXERCISE 1
PEC DECK
Warm Up 1, 15-20 reps, 2 sets
Warm Up 2, 12-15 reps, 2 sets
EXERCISE 2
FLAT BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy 1, 4-6 reps, 1 set
Heavy 2, 4-6 reps, 1 set
Working, 6-8 reps, 3 sets
EXERCISE 3
INCLINE BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Heavy, 4-6 reps, 2 sets
Working, 8-10 reps, 2 sets
Hypertrophy, 10-12 reps, 1 set
EXERCISE 4
ASSISTED DIPS
Working, 12-15 reps, 3 sets
EXERCISE 5
DIPS
Working, 12-15 reps, 4 sets
SUPER SET 1 - EXERCISE 6
SKULLCRUSHER
Warm Up, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
SUPER SET 1 - EXERCISE 7
CLOSE GRIP DUMBBELL BENCH PRESS
Warm Up, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
SUPER SET 2 - EXERCISE 8
TRICEP CABLE PUSHDOWN
Hypertrophy, 15-20 reps, 3 sets
SUPER SET 1 - EXERCISE 7
TRICEP CABLE OVERHEAD EXTENSION
Hypertrophy, 12-15 reps, 3 sets
CALVES - EXERCISE 8
DUMBBELL CALF RAISE
Working, 12-20 reps, 3 sets
CALVES - EXERCISE 9
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 3 sets
WORKOUT 4
BACK / TRAPS / REAR DELTS / ABS
SUPER SET 1 - EXERCISE 1
CABLE LAT ROPE PULL
Warm Up 1, 12-15 reps, 2 sets
Warm Up 2, 12-15 reps, 2 sets
SUPER SET 1 - EXERCISE 2
INCLINE CABLE ROW
Warm Up 1, 12-15 reps, 2 sets
Warm Up 2, 10-12 reps, 2 sets
EXERCISE 3
BARBELL ROW
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 10-12 reps, 2 sets
SUPER SET 2 - EXERCISE 4
CLOSE GRIP LAT PULLDOWN
Warm Up, 12-15 reps, 1 set
Working, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 5
WIDE GRIP CABLE ROW
Warm Up, 15-20 reps, 1 set
Working, 12-15 reps, 3 sets
EXERCISE 6
RACK PULLS
Warm Up 1, 8-10 reps, 1 set
Warm Up 2, 6-8 reps, 1 set
Heavy 1, 6-8 reps, 1 set
Heavy 2, 2-4 reps, 1 set
Heavy 3, 1-2 reps, 1 set
Hypertrophy, 8-10 reps, 1 set
GIANT SET - EXERCISE 7
DUMBBELL SHRUGS
Working, 12-15 reps, 3 sets
GIANT SET - EXERCISE 8
REAR DELT DUMBBELL FLY
Working, 12-15 reps, 3 sets
GIANT SET - EXERCISE 9
ROPE FACE PULL FROM ABOVE
Working, 12-15 reps, 3 sets
AB SUPER SET 1 - EXERCISE 10
AB ROLLOUT
Working, 12-15 reps, 3 sets
AB SUPER SET 2 - EXERCISE 11
CRUNCHES
Working, 25 reps, 3 sets
WORKOUT 5
SHOULDERS / ARMS
EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets
EXERCISE 2
SEATED DUMBBELL SHOULDER PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets
EXERCISE 3
CLOSE GRIP BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets
SUPER SET 1 - EXERCISE 4
DUMBBELL LATERAL RAISE
Working, 12-15 reps, 3 sets
SUPER SET 1 - EXERCISE 5
HAMMER CURLS
Working, 10-12 reps, 3 sets
SUPER SET 2 - EXERCISE 6
SINGLE ARM DUMBBELL
OVERHEAD TRICEP EXTENSION
Working, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 7
ALTERNATING DUMBBELL
CONCENTRATION CURL
Working, 12-15 reps, 3 sets
GIANT SET - EXERCISE 8
ALTERNATING CABLE LAT SIDE RAISE
Working, 12-15 reps, 2 sets
GIANT SET - EXERCISE 9
TRICEP CABLE ROPE PUSHDOWN
Working, 12-15 reps, 2 sets
GIANT SET - EXERCISE 10
EZ BAR BICEP CURL
Working, 12-15 reps, 2 sets
Back Gains, Feb 2017 to April 2019
Double Chocolate Protein Pancakes
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.
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