6-8 week Bulk Training Schedule!

[flex90]

Hey bros,
im gna bulk up for the last 2 months or so b4 summer comes.. i made this workout schedule... 4day split.... i can only devote 4 days/week cuz of my busy schedule. i feel like my outter delts are lacking this is why im trining them 2x week... forgive me if i dont knwo the names of all the exercises but i try to explain them the best i can. lol

most of these exercises are done for 4-5 sets of 8-10 reps, i also focus a lil on negatives as i like to get the most out of my workouts
what u think?
Day 1(Sunday): Chest – Incline Bench/Flat bench/Pec dec/ flat db flys
Shoulders – DB side(lateral) raises/machine side(lateral) raises/machine rear-delt raises
Abs – machine leg raise crunch

Day 2(Monday): Legs – mini Leg press(warm up)/ Squats/ Leg extentions + Leg curls superset/ Calve raises
(mini arm pump)Bi’s – BB curls/ hammer curls
Tri’s – BB skull crushers/ easy bar cable pulldowns

Day 3(Tuesday): Off / at home cardio

Day 4(Wednesday): Off

Day 5(Thursday): Back – deadlift/ Barbell Arnold rows(BB with plates stacked at end and close grip handle)/ lat behind head pulldowns/ Machine tbar rows
Shoulders – Behind the head smith machine press/ DB or Machine side raises/ DB shrugs
Abs – machine les raise crunch

Day 6(Friday): Bi’s- Cable easy bar/hammer curls/BB curls
Tri’s – easy bar cable pulldowns, BB skull crushers, rope over head extentions
Mini Cardio - 20min

Day 7(Saturday): Off

 

[b_saan]

2 questions come to mind: Do you plan to split up those workouts into am/pm or anything? I know I wouldn't have enough energy/intensity to get a great workout in on anything else with either chest or legs. And why are you working your arms/shoulders multiple days, you don't just grow in the gym the muscles need to recover at some point.

I was doing Back and Shoulders the same day previously but I've recently actually broken that up too so now I'm doing a 5 day split, it has made a major difference in my intensity for both bodyparts. If I could guarantee that I'd be able to make it to the gym 6 days/week I'd even be breaking up Bi's and Tri's to focus even more intensity to each individually but I just can't with family/work atm.

I'd suggest you modify your proposed workout slightly and just focus hard on each bodypart, there is no way you'd have enough energy after a good chest workout to efectively hit shoulders IMO, so I'd get rid of those on Day 1 and same with arm pumps ?? on leg day (FOCUS). Back and shoulders have always gone well for me but as I said I've recently split them up so move those lateral/rear raises on day 1 to day 5 after military. I think day 6 looks ok.

Just IMO, good luck.

 

[flex90]

2 questions come to mind: Do you plan to split up those workouts into am/pm or anything? I know I wouldn't have enough energy/intensity to get a great workout in on anything else with either chest or legs. And why are you working your arms/shoulders multiple days, you don't just grow in the gym the muscles need to recover at some point.

I was doing Back and Shoulders the same day previously but I've recently actually broken that up too so now I'm doing a 5 day split, it has made a major difference in my intensity for both bodyparts. If I could guarantee that I'd be able to make it to the gym 6 days/week I'd even be breaking up Bi's and Tri's to focus even more intensity to each individually but I just can't with family/work atm.

I'd suggest you modify your proposed workout slightly and just focus hard on each bodypart, there is no way you'd have enough energy after a good chest workout to efectively hit shoulders IMO, so I'd get rid of those on Day 1 and same with arm pumps ?? on leg day (FOCUS). Back and shoulders have always gone well for me but as I said I've recently split them up so move those lateral/rear raises on day 1 to day 5 after military. I think day 6 looks ok.

Just IMO, good luck.

thx for ur input

if u read my intro paragraph... i stated that i will only be able to train 4 days a week.. so ur recommended 5 day split will not be optimal, plus on a bulk trainign 4 times/week is the best for maximum recovery. so i tried my best to fill in everything within those 4 days.

im working shoulders 2 times a week because i feel like the outter delt needs more work.. genetically my delts are thick when looked at from the side... but from the front i want more of a cup... inwhich i will exercise it more often this time around using lateral style raises. the first time if u havent noticed only have 2-3 exercises.. and the second 2 exercises with some shrugs.. so there not being overtrained.. but i want to stimulate them a lil more than the rest of my body.

as for my first arms day after legs, its just a mini stimulation of 2 exercises for bicep and another 2 for tricep, i might even superset between them.

and as for the energy for doing 2 muscles in 1 workout... i do it all the time... i have plenty of energy for that. my diet will consist of 4000+ cals/day and some carb powder being sipped on during workout to get increase energy(forgot to mention)

and i plan on juicing for this 8 week bulk. not sure what im gna use, but gna be some fast acting compounds.

thx again for ur feedback

 

[b_saan]

I did read it and I wasn't suggesting you do 5 day split, I've always done a 4 day split and it has worked well for me but I recently moved from 4 to 5 and have liked the progress. I suggested where to move your exercises to get more benefit on the 4 days you are working out. As for "having plenty of energy for it", you might but if you do then I doubt you are working chest and legs hard enough to be honest, at the end of my leg day I can barely drive home let alone think about hitting another body part. I'd also try going a little lower in reps 10/8 is ok but for real strength/size gains I'd suggest the 8-4 range. And again, hitting arms on leg day for no reason other than the pump is just delaying your recovery and not helping you grow.

I don't particularly like splitting up shoulders as I really like to focus on the muscle that Im working on that day completely but if I was going to I'd do military on chest day since that part is already being worked with your presses and side/rear laterals and shrugs with back since that part is already being worked secondarily with rows and such. Thus you aren't delaying recovery time for that part of the muscle group.

For reference my stats: 35 5'10" 261 ~17% atm just so you know I'm not full of shit. Current bench 4x365, squat 3x455 (shoulda had 4 damnit) and dead 4x405 yeah it lags but its right after squats I actually posted the core routine that Ive done basically as is (with rotations of different exercises/dumbells/etc to break through plateaus) for the past 17 or so years here - http://www.steroidology.com/forum/training-forum/155910-my-training-routine.html but of course this is just what has worked for me. Good luck regardless man, don't forget to eat properly and get plenty of sleep at night as well, that's the other side of the coin that alot of people forget about IMO even when on cycle.