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.
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!
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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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