Workouts - BULK Series Week 5
WEEK 5 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 5
After realizing that my mind muscle connection was lacking, I shifted the focus of my workouts to always ensure that I am training for hypertrophy and muscle growth. Although I still want to keep growing stronger and lift heavy, I’ve noticed that the actual size of my muscles are not growing at the rate I’d like. So, my training will still include big heavy compound movements but there will be a few changes…
Less focus on the resistance weight and more focus on squeezing the muscle. I’m dropping the resistance weight when needed to add slower eccentric movements and feel more muscle contraction throughout my hypertrophy exercises.
Less focus on hitting the same reps every set. I’m hoping that this increases the quality of each rep vs. just trying to hit a certain number of reps.
Free flow workouts… this one scares me! But, I am going to attempt to lean away from having every single workout written out and start doing some training sessions with a “free flow”. Basically, going into the gym with the intention to train certain body parts and make up the workout as I go by feel. I wouldn’t recommend this for beginners, but at this stage in my training… I know what to do in the gym and need to stop constricting my workouts to a specific number of sets and rep ranges.
I’ll be documenting if this switch helps improve the rate of growth.
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. I’ve also done some research lately on the effects of strength training vs. hypertrophy training. Hypertrophy training is what will really help me build size and fullness in my muscles, which is ultimately what I want.
I’ve continued with vacuum training every morning for 5min. In just over a week, I have noticed quite a difference in my ability to hold a vacuum and sustain the pose for longer. It’s not visually a big difference, but for just 5min a day… it is noticeable.
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.
WEEK 5 TRAINING SPLIT
MONDAY: Shoulders / Traps / Back / Calves
TUESDAY: Legs / Abs
WEDNESDAY: Chest / Triceps / Calves
THURSDAY: Rest Day
FRIDAY: Back / Traps / Rear Delts / Abs
SATURDAY: Chest / Arms - Free Flow
SUNDAY: Rest Day
DAILY MACROS
PROTEIN: 209g
CARBS: 365g
FAT: 76g
kCAL: 2,981
STATS
HEIGHT: 5’ 7”
WEIGHT: 188.8 lbs
BODYFAT: 21.4%
WORKOUT 1
SHOULDERS / BACK / CALVES
EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets
EXERCISE 2
WIDE GRIP PULL UPS
Warm Up, 12-15 reps, 4 sets
EXERCISE 3
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
Heavy 2, 2-4 reps, 2 sets
SUPER SET 1 - EXERCISE 4
BARBELL SHRUGS
Working, 12-15 reps, 3 sets
SUPER SET 1 - EXERCISE 5
DUMBBELL SIDE LATERAL RAISE
Working, 15-20 reps, 3 sets
SUPER SET 2 - EXERCISE 6
WIDE GRIP PULLDOWN
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 7
CABLE ALT SIDE LATERAL RAISE
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 3 - EXERCISE 8
ALT CABLE FRONT RAISE
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 3 - EXERCISE 9
ALT CABLE HIGH ROW PULLDOWN
Hypertrophy, 12-15 reps, 3 sets
EXERCISE 10
SEATED CALF RAISE MACHINE
Working, 12-15 reps, 3 sets
EXERCISE 11
STANDING DUMBBELL CALF RAISE
Working, 15-20 reps, 3 sets
WORKOUT 2
LEGS / CALVES
SUPER SET 1 - EXERCISE 1
HIP ADUCTOR
Working, 15-20 reps, 3 sets
SUPER SET 1 - EXERCISE 2
HIP ABDUCTOR
Working, 15-20 reps, 3 sets
EXERCISE 3
LEG EXTENSION
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets
EXERCISE 4
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
Heavy 1, 4-6 reps, 2 sets
Heavy 2, 2-4 reps, 1 set
Working, 6-8 reps, 2 sets
EXERCISE 5
STIFF LEG DEADLIFT
Warm Up, 8-10 reps, 2 sets
Working, 6-8 reps, 2 sets
EXERCISE 6
LYING LEG CURL
Working, 10-12 reps, 3 sets
EXERCISE 7
BARBELL SQUAT
Warm Up, 8-10 reps, 1 set
Working, 6-8 reps, 3 sets
SUPER SET 2 - EXERCISE 8
ALT SIDE BEND
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 3 - EXERCISE 9
CRUNCHES
Hypertrophy, 20-25 reps, 3 sets
WORKOUT 3
CHEST / TRICEPS / CALVES
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
Heavy 3, 2-4 reps, 1 set
Working, 6-8 reps, 3 sets
EXERCISE 3
INCLINE BARBELL BENCH PRESS
Warm Up, 10-12 reps, 1 set
Heavy, 4-6 reps, 2 sets
Working, 8-10 reps, 2 sets
EXERCISE 4
DIPS
Working, 12-15 reps, 4 sets
SUPER SET 1 - EXERCISE 5
INCLINE CHEST PRESS MACHINE
Working, 8-10 reps, 3 sets
SUPER SET 1 - EXERCISE 6
TRICEP CABLE PUSHDOWN
Working, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 7
KNEELING CABLE OVERHEAD TRICEP EXTENSION
Working, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 8
ALTERNATING CABLE KICKBACK
Working, 12-15 reps, 3 sets
EXERCISE 9
STANDING BARBELL CALF RAISE
Working, 12-15 reps, 6 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 PULLDOWN
Warm Up, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 3
ALT CABLE SHOTGUN ROW
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 4
ALT LAT ROPE PULLDOWN
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 3 - EXERCISE 5
SEATED CABLE HANDLE ROW
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 3 - EXERCISE 6
INCLINE CABLE WIDE GRIP PULLDOWN
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 4 - EXERCISE 7
DUMBBELL SHRUGS
Hypertrophy, 12-15 reps, 4 sets
SUPER SET 4 - EXERCISE 8
REAR DELT DUMBBELL FLY
Hypertrophy, 12-15 reps, 4 sets
SUPER SET 5 - EXERCISE 9
AB ROLLOUT
Hypertrophy, 12-15 reps, 3 sets
SUPER SET 5 - EXERCISE 10
CRUNCHES
Hypertrophy, 20-25 reps, 3 sets
WORKOUT 6
CHEST / ARMS - FREE FLOW
Free flow workouts encourage going into the gym and feeling out the workout as you go. Go in with the intention of hitting a few key exercises and then add in additional exercises according to how the workout is feeling. Resistance weight and reps are less important, all movements should be very intentional, focus on mind muscle connection, and time under tension.
KEY EXERCISES
DUMBBELL INCLINE CHEST PRESS
4-6 Sets
CLOSE GRIP BENCH PRESS
4-6 Sets
EZ BAR CUL
3-5 Sets
HYPERTROPHY EXERCISES
CHEST FLY MACHINE
3-4 sets
KETTLEBELL TRICEP KICKBACK
3-4 sets
TRICEP CABLE ROPE PUSHDOWN
3-4 sets
REVERSE GRIP CHIN UP
3-4 sets
CABLE CHEST FLY
3-4 sets
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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