home bulking routine

[linkiiin]

3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 (1st and 2nd set are warmup)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12


what do you think about this routine?

thanks for any feedback!

[Talo]

What weight range are you using ?

Also if you want to go as heavy as you can for each and not suffer then maybe rest 5 min between working sets.

[GYMBRAT]

What weight range are you using ?

Also if you want to go as heavy as you can for each and not suffer then maybe rest 5 min between working sets.

x2, its not a race if your looking to gain size ;)

[XCompetitor]

I would switch Legs to Wednesday so it is in between upper body days. This will allow for a little more recuperation.

[linkiiin]

ok maybe 5 min for deadlift/squat. but i dont see point in waiting 5 minutes in pullups whem im ready after 2 minutes.

as for weight range: bench 85kg x 8, deadlift 150x5, overhead press 55x8, front squat 110x5

and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?

[Talo]

Sure you can use sumo instead of conventional.

If you plan on doing a program based on the 5 rep range then first thing you should do is find out what you 5RM is. Once you have that you will have a better idea on what you will be able to do.
Is your goal to get stronger ? If so then you are going to want to work with a percentage - example is week 1 start at 75% of your 5RM for all 5 sets of 5 , then go up from there each week( 80,85,90,etc... ) your not going to want to do 100% every week - 1) it will burn you out and 2) you wont get much stronger. You need to take a running start at your max in order to get past your max - Make sense ?

Why front squats and not back squats ?

Also do a proper warmup - I see you say 5x5 -1st and 2nd are warm up , well to me that's not a proper warmup and that's not a 5x5 program. Something like :

bar x 12
bar x 10
95 x 8
135x 8
185x5
185x5
185x5
185x5
185x5

Even guys that bench 5/600 pounds still use the bar as a warm up and they would have a much longer warm up than what I listed in order to get to 500 pounds.

[linkiiin]

definitely my goal is hypetrophy, strength is only a byproduct for me.

I incporporated 5 reps for main exercises of a day because of more hollistic approach. but as you suggested I will definitely incorporate more warmup sets as I progress with weight on a bar. i know it isnt a classic 5x5 programme but it wasnt meant to be it form the beginning. I just incorporated 5 reps. so worksets are 3x5 because of the later volume. if i did 5 heavy sets i may have very little energy left for another exercises... again - my goal is hypetrophy but a little strength accent like these bench presses deadlifts, squats are a good addon i guess. but im opne minded for any suggestions.

I do fornt squats because I dont have spotter... when fornt squatting I can just dump a weight. also, I prefer front squats much more.

and Im also willing to do leg curls instead of RDL. because two deadlifts a week are too much for me after I wondered about it a while. and sumo hits hammies pretty good.

so the workout looks like this:


pull Monday

sumo deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 ((1st and 2nd set are warmup)
walking lunges 4x6-8
leg curls 3x8-10
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12

i will appreciate any feedback.

[Talo]

Diet is going to be the key factor in reaching your goals :)

[linkiiin]

I know that diet is a key, but as for this workout you think it is well balanced and enough?

[tex]

squat in the rack...set the pins so you dont get stapled to the floor and BACK SQUAT