I have just started a test + deca cycle.
I am trying for a big bulk this winter..
I planned a training program for bulking..
Its a 6 day workout plan, most of the exercise at multiple sets.
All trainings are with heavy weights
Day 1 - Triceps & Bicep
Close grip bench press 5 x 20
EZ bar french curl 5 x 10
Barbell preacher curl 5 x 10
Standing alternate hammer curl 4 x 10
inclined situp 3 x 20
Day 2 - Legs
Free squat 2 x 70
weight squat 4 x 15, 15, 10, 8
Leg extension 4 x 20
leg bicep curl 4 x 15
Weighted calf raise 4 x 15
Day 3 - Chest
Free hand dips 2 x 10 to 20
Flat bench fly 3 x 15, 10. 10
Flat bench press 4 x 6 to 8
Inclined dumbbell press 4 x 6 to 8
High dips 3 x max.
dumbbell pullovers 3 x 15
crunch 3 x 20
Day 4 - Triceps & Bicep
Standing alternate dumbell curl 5 x 10
Barbell curl 5 x 10
Lying tricep extension 5 x 10
Declined dumbbell tricep extension 4 x 10
Reverse crunch
Day 5 - Deltoids
Standing lateral raise 3 x 10
reverse grip barbell front press 4 x 10
standing dumbbell front raise 4 x 10
Seated rotate dumbbell press 4 x 10
Upright Row 4 x 10
inclined leg raise 3 x 20
Day 6 - Lats
Chainpully front 4 x 10
T- Bar rows 4 x 10
Reverse grip front pulldown 3 x 10
One arm dumbbell rows 3 x 10
Rod side bending 2 x 20
I am trying for a big bulk this winter..
I planned a training program for bulking..
Its a 6 day workout plan, most of the exercise at multiple sets.
All trainings are with heavy weights
Day 1 - Triceps & Bicep
Close grip bench press 5 x 20
EZ bar french curl 5 x 10
Barbell preacher curl 5 x 10
Standing alternate hammer curl 4 x 10
inclined situp 3 x 20
Day 2 - Legs
Free squat 2 x 70
weight squat 4 x 15, 15, 10, 8
Leg extension 4 x 20
leg bicep curl 4 x 15
Weighted calf raise 4 x 15
Day 3 - Chest
Free hand dips 2 x 10 to 20
Flat bench fly 3 x 15, 10. 10
Flat bench press 4 x 6 to 8
Inclined dumbbell press 4 x 6 to 8
High dips 3 x max.
dumbbell pullovers 3 x 15
crunch 3 x 20
Day 4 - Triceps & Bicep
Standing alternate dumbell curl 5 x 10
Barbell curl 5 x 10
Lying tricep extension 5 x 10
Declined dumbbell tricep extension 4 x 10
Reverse crunch
Day 5 - Deltoids
Standing lateral raise 3 x 10
reverse grip barbell front press 4 x 10
standing dumbbell front raise 4 x 10
Seated rotate dumbbell press 4 x 10
Upright Row 4 x 10
inclined leg raise 3 x 20
Day 6 - Lats
Chainpully front 4 x 10
T- Bar rows 4 x 10
Reverse grip front pulldown 3 x 10
One arm dumbbell rows 3 x 10
Rod side bending 2 x 20
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