Workouts - BULK Series Week 4

WEEK 4 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.

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WEEK 4

This week was interesting… something shifted for me in my training. I started to notice that my mind muscle connection was really lagging in some areas. Specifically, my biceps and certain areas of my back. I decided to make a switch in my training and drop the resistance of some exercises.

Here’s the thing… muscle is built on the eccentric of the movement. There are many isolation exercises that I noticed would benefit greatly from me reducing resistance and expanding the amount of time on the negative (eccentric) portion of the movement. These include all bicep curls, lateral raises, chest fly, and more. I also decided to include more cable work into my workouts.

I’m still going heavy on my compound movements but for the rest of my workouts, I’m focused on getting a great pump through slow and controlled movements. So far, the switch has felt great. My biceps have been on fire. I can feel my lats firing. My shoulders getter hot and blow up. It’s working and I’m glad I checked my ego at the door. It’s never a good idea to think you know everything, I’m always open to trying new things!

Speaking of new things… I have also started vacuum training my core. Each morning, before eating or drinking, I practice vacuums for 5 minutes. It’s a small switch, but I’m testing out if it strengthens the inner layers of my abs.

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.

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WEEK 4 TRAINING SPLIT

  • MONDAY: Chest / Triceps / Abs

  • TUESDAY: Legs / Calves

  • WEDNESDAY: Shoulders / Biceps / Abs

  • THURSDAY: Rest Day

  • FRIDAY: Back / Traps / Rear Delts / Calves

  • SATURDAY: Chest / Arms / Abs

  • SUNDAY: Rest Day

DAILY MACROS

  • PROTEIN: 198g

  • CARBS: 395g

  • FAT: 75g

  • kCAL: 3,047

STATS

  • HEIGHT: 5’ 7”

  • WEIGHT: 189.4 lbs

  • BODYFAT: 21.4%


WORKOUT 1

CHEST / TRICPES / ABS

EXERCISE 1
PEC DECK
Warm Up 1, 15-20 reps, 2 sets
Warm Up 2, 15-20 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
DECLINE BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 3 sets

EXERCISE 4
TRICEP MACHINE
Working, 12-15 reps, 3 sets

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

SUPER SET - EXERCISE 6
DUMBBELL INCLINE CHEST FLY
Working, 8-10 reps, 3 sets

GIANT SET - EXERCISE 7
TRICEP CABLE PUSHDOWN
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 8
CHEST CABLE FLY
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 9
TRICEP OVERHEAD CABLE EXTENSION
Hypertrophy, 12-15 reps, 3 sets

AB SUPER SET - EXERCISE 10
AB SIDE BENDS
Working, 12-15 reps, 3 sets

AB SUPER SET - EXERCISE 11
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
BARBELL SQUAT
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Warm Up 3, 8-10 reps, 1 set
Heavy, 2-4 reps, 2 sets
Working, 6-8 reps, 2 sets
Hypertrophy, 8-10 reps, 1 set

SUPER SET 3 - EXERCISE 6
WIDE LEG DEADLIFT
Warm Up, 8-10 reps, 2 sets
Working, 6-8 reps, 2 sets

SUPER SET 3 - EXERCISE 7
DUMBBELL CALF RAISE
Working, 15-20 reps, 4 sets

EXERCISE 8
LEG PRESS
Hypertrophy, 12-15 reps, 4 sets

EXERCISE 9
SEATED CALF MACHINE
Working, 12-15 reps, 3 sets

WORKOUT 3

SHOULDERS / BICEPS / ABS

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
Heavy, 4-6 reps, 2 sets
Working, 6-8 reps, 2 sets

EXERCISE 3
EZ BAR BICEP CURL
Warm Up, 10-12 reps, 2 sets
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 2 sets
*super slow on the negative

SUPER SET 1 - EXERCISE 4
SEATED DB SIDE LATERAL RAISE
Working, 15-20 reps, 3 sets

SUPER SET 1 - EXERCISE 5
SEATED DECLINE DB CURL
Working, 10-12 reps, 3 sets

EXERCISE 6
SEATED ARNOLD SHOULDER PRESS
Working, 8-10 reps, 3 sets

SUPER SET 2 - EXERCISE 5
ALT CABLE FRONT RAISE
Hypertrophy, 15-20 reps, 3 sets

SUPER SET 2 - EXERCISE 6
ALT CABLE CONCENTRATION CURL
Hypertrophy, 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 4

BACK / TRAPS / REAR DELTS / ABS

SUPER SET 1 - EXERCISE 1
WIDE GRIP ASSISTED PULL UP
Warm Up, 12-15 reps, 3 sets

SUPER SET 1 - EXERCISE 2
WIDE GRIP CABLE ROW
Warm Up, 12-15 reps, 3 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

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

EXERCISE 5
TRAP BAR SHRUGS
Working, 10-12 reps, 3 sets

GIANT SET - EXERCISE 6
KNEELING CABLE LAT PULLDOWN
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 7
STANDING CABLE ROPE ROW
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 8
KNEELING CABLE ROPE PULLDOWN
Hypertrophy, 12-15 reps, 3 sets

EXERCISE 9
SEATED CALF MACHINE
Working, 12-15 reps, 6 sets

 

WORKOUT 6

CHEST / ARMS / ABS

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

EXERCISE 2
INCLINE DUMBBELL 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 3
INCLINE DUMBBELL FLY
Working, 10-12 reps, 3 sets

SUPER SET 1 - EXERCISE 4
DUMBBELL PULLOVER
Working, 8-10 reps, 3 sets

SUPER SET 2 - EXERCISE 5
DUMBBELL OVERHEAD TRICEP PRESS
Working, 10-12 reps, 3 sets

SUPER SET 2 - EXERCISE 6
ALT SEATED HAMMER CURL
Working, 10-12 reps, 3 sets

GIANT SET - EXERCISE 7
TRICEP CABLE PUSHDOWN
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 8
CABLE CURL
Hypertrophy, 12-15 reps, 3 sets

GIANT SET - EXERCISE 9
CABLE CHEST FLY
Hypertrophy, 12-15 reps, 3 sets

AB SUPER SET - EXERCISE 10
AB ROLLOUT
Working, 12-15 reps, 3 sets

AB SUPER SET - EXERCISE 11
CRUNCHES
Working, 25 reps, 3 sets

4 weeks down on this 12 week bulk!

4 weeks down on this 12 week bulk!

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Vegan Protein Packed Balsamic Pasta


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


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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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TTYL