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  1. #1
    k_dogg's Avatar
    k_dogg is offline Associate Member
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    Question critique this bulking program please

    hey everyone. i have been on a 3 day split for bulking and have been spending too long in the gym... up to 2 hours at a time so im changing it to a 4 day with 2 days rest in the aid of shorter and more intense workouts. also do you bro's use barbells mostly or dumbells for your chest... im not really partial to either but was curious as to your experiences

    take a look and hit me with your ideas please...

    day 1 Chest and Biceps:

    Flat bench 3 sets 6-8 reps

    incline bench 3 sets 6-8 reps

    wieghted dips 3 sets 8-10 reps

    Barbell Curls 3 sets 6-8 reps

    Dumbell Conc Curls 3 sets 6-8 reps


    day 2 Thighs:

    Squats 3 sets 6-10 reps

    Leg Press 3 sets 8-10 reps

    Curls 3 sets 8-10 reps


    Day 3 Rest:


    Day 4 Back and triceps:

    Lat Pulldown 3 sets 6-8 reps

    seated cable row 3 sest 6-8 reps

    Barbell Bentover row 3 sets 6-8 reps

    Lying Overhead curls 3 sets 6-8 reps

    tri pushdowns 3 sets 6-8 reps


    Day 5 Shoulders and calves:

    Mil press 3 sets 6-8 reps

    Side lateral raises 2 sets 6-8 reps

    bentover lat raises 2 sets 6-8 reps

    Standing calf raise 3 sets 6-8 reps

    Seated Calf Raise 2 sets 6-8 reps

    Day 6 Rest:

  2. #2
    pumped99's Avatar
    pumped99 is offline Associate Member
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    Only thing I would be concerned about is that your biceps might be tired after doing chest and you wouldn't be able to hit them properly as an individual group. Sure, they would also get hit in chest exercises, but bicep isolations might be tough.

    Day 6 Rest:[/QUOTE]

  3. #3
    IwillBEhuge is offline New Member
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    bro when do u hit your hams or is leg curls good for you, I suggest putting some stiff leg deads and standing leg curls, hams are a big part of your legs. But your program is good stick with it and eat. that is the biggest part of lifting to GROW you have to eat cyling or not it's a must, stick to it train hard and you will grow. make sure you mix the order of movements so you don't become adapt
    good luck! peace!

  4. #4
    k_dogg's Avatar
    k_dogg is offline Associate Member
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    Quote Originally Posted by IwillBEhuge
    bro when do u hit your hams or is leg curls good for you, I suggest putting some stiff leg deads and standing leg curls, hams are a big part of your legs. But your program is good stick with it and eat. that is the biggest part of lifting to GROW you have to eat cyling or not it's a must, stick to it train hard and you will grow. make sure you mix the order of movements so you don't become adapt
    good luck! peace!
    yeah i was going to throw dead lifts in aswell... i must have missed that. and thanks for the info! cheers

  5. #5
    microphobia is offline New Member
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    Not enough for legs, either add hack squats or a couple more sets on squats and presses, also SLD's on leg day.

    def. throw in deads,will help in over all size.
    and I agree with chest/bicep back/tricep
    you dont indirectly work biceps with chest the assisting muscle is triceps so you would get full benifit from that split.

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