Basic Bulking Routine

01-10-2015
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This is a very simple split routine for beginners. It is ideal for preparing your body for a more intense split routine, before you hit it real hard.


Basic principles

You should choose the weights so that you can perform each set within the specified repetition range. Your strength might be fluctuating a bit from one workout to another; you might have bad days sometimes. The number of repetitions is just a guideline. You should always take your current physical and mental strength levels into account and focus on strict form in each training. This is the only way to avoid injuries.

Needless to say, this workout routine will only become a bulking routine if your diet plan supports weight gain. You can read more here.

Monday: chest & legs

  1. Bench press: 3x10 reps
  2. Flyes: 3x10-12 reps
  3. Squats: 3x6-8 reps.
  4. Leg curls: 3x10 reps

Wednesday: back & shoulders

  1. Rows: 3x10 reps
  2. Pull-downs: 3x10 reps
  3. Lateral raises: 3x8-12 reps
  4. Barbell press from behind the neck: 3x6-8 reps.

Friday: arms & abs

  1. Barbell bicep curls: 3x12 reps
  2. One-arm concentration curls: 3x20-25 reps
  3. Cable pushdown: 3x10-12 reps
  4. Close-grip bench press: 3x6-8 reps
  5. Sit-ups: 3x20-60 reps
  6. Leg raises: 5x20 reps


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