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

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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.

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