Workout Routine

Free

Bulking Routine

by hpan24

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Eat 3100 calories a day with 131g of protein, moderate fat and more carbs. NO JUNK FOOD. Goal to bulking this season: Bench 165 lbs x 6, squat 190 lbs x 6, deadlift 200 lbs x 6. Cardio should be steady and hit zone 2 ~ 130 bpm hr for 20 min a day.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
160 sec
2
–
–
5
160 sec
3
–
–
5
160 sec
4
–
–
5
160 sec

pullup

4×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec
5
–
–
6
160 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec

bent over row

4×6

Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
160 sec
2
–
–
7
160 sec
3
–
–
7
160 sec
4
–
–
7
160 sec
5
–
–
7
160 sec

Low Row

5×7

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

face pull

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

barbell row

4×6

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

hammer curl

3×10

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Fly

3×10

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
8
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec
5
–
–
6
160 sec
6
–
–
6
160 sec

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec
5
–
–
6
160 sec

incline bench press

5×6

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec
5
–
–
6
160 sec

dip

5×6

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lateral raise

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

close-grip bench press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

tricep pushdown

4×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
4
–
–
6
180 sec
5
–
–
6
180 sec
6
–
–
6
180 sec

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
4
–
–
6
180 sec
5
–
–
6
180 sec

deadlift

5×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
160 sec
2
–
–
6
160 sec
3
–
–
6
160 sec
4
–
–
6
160 sec

leg press

4×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

calf raise

3×8

walking lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
160 sec
2
–
–
10
160 sec
3
–
–
10
160 sec

walking lunges

3×10

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
160 sec
2
–
–
10
160 sec
3
–
–
10
160 sec

step-up

3×10