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Top bulking program
Bulking
Intermediate
Barbell
Plan Details
The Top bulking program routine by mcajay is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week. Pre-exhaust technique is used. Working out the minor muscle groups first will ensure that there is enough load with minimal weight for the major compound workouts and thus more stimulation with less weight A typical split would be like this: Day 1: Legs/Abs Day 2: Chest Day 3: Back Day 4: Rest Day 5: Shoulder/Abs Day 6: Arms Day 7: Rest The reasons for prescribing those muscle groups in that order are as follow: For most natural trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh. Instead of training five days in a row, it is also beneficial to rest in between training days to allow proper recovery. This is especially important working out with heavy weights at a high intensity. Undefined is when it has to be repeated till failure. Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.
Routine detail
Mon
Legs/Abs
Est. 55 min
9 exercises
Running
1 Set
Machine Leg Extension
4 Sets x 12,10,9,8 Reps
Machine Seated Leg Curl
4 Sets x 10,9,8,6 Reps
Machine Leg Press
4 Sets x 10,9,8,6 Reps
Barbell Squat
4 Sets x 12,10,9,8 Reps
Dumbbell Calf Raise
4 Sets x 12,10,9,8 Reps
Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
Tue
Chest
Est. 40 min
6 exercises
Running
1 Set
Dumbbell Fly
4 Sets x 10,9,8,6 Reps
Dumbbell Pullover
4 Sets x 10,9,8,6 Reps
Barbell Incline Bench Press
4 Sets x 10,9,8,6 Reps
Dumbbell Bench Press
4 Sets x 10,9,8,6 Reps
Dip
3 Sets
Wed
Back/forearms
Est. 59 min
10 exercises
Running
1 Set
Dumbbell One-Arm Row
4 Sets x 12,10,9,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,9,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,9,8 Reps
Barbell Deadlift
4 Sets x 12,10,9,8 Reps
Barbell Shrug
4 Sets x 12,10,9,8 Reps
Pull-Up
3 Sets
Back Hyperextension
3 Sets x 12,10,10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12,10,10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12,10,10 Reps
Fri
Shoulders/Abs
Est. 50 min
8 exercises
Running
1 Set
Dumbbell Seated Arnold Press
4 Sets x 10,9,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 10,9,8,6 Reps
Barbell Upright Row
4 Sets x 10,9,8,6 Reps
Barbell Seated Press
4 Sets x 10,9,8,6 Reps
Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 30 Reps
Sat
Arms
Est. 45 min
8 exercises
Running
1 Set
Barbell Curl
3 Sets x 10,9,8 Reps
Barbell Preacher Curl
3 Sets x 10,9,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,9,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,9,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,9,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,9,8 Reps
Dip
3 Sets
