Bulk Fast

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The routine is intended to bulk core muscle groups as followed,

Monday: Shoulders, Triceps, and Chest

Tuesday: Biceps and Back

Wednesday: Legs and abs

Thursday: a high rep day consisting of exercises from Monday and Tuesday.

On Monday and Tuesday you should be using heavier weight at about 6-8 reps. Usually, I say increase the weight 5lbs beyond your comfort zone, but don’t over do it.

By Thursday: you should decrease the weight by 5-10lbs respective of the workout and aim to complete 10-12 reps in each set.

If there is a superset listed make sure to move on to the next workout after each set in the rotation highlighted until you complete all of the sets listed.

In some cases like with exercises like the lateral lifts, you should be interchanging between front and lateral each rep.

Overall the workout is designed to increase how much you can lift sustainably. Every 2 weeks to a month you should notice an expansion of how much you are able to lift. The methodology is here is superior to many of the workout programs you will find and does not need to be changed because your body will not stop improving. The major reason for this is because the heavy days introduce your body to the weight increase and make it less foreign. The high rep days increase your range, allowing you to lift more as you scale up. This constant exposure to endurance lifting and heavy lifting means you won’t have to switch programs like others who focus on only one aspect or the other.

Monday
Tuesday
Wednesday
Thursday

Workout 1 7 exercises, 0 min

Barbell Bench Press	5x6 reps	rest: 60s
Dumbbell Seated Tricep Press	5x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x6 reps	rest: 60s
Dumbbell Front Raise	5x6 reps	rest: 0s
Dumbbell Lateral Raise	5x6 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	5x6 reps	rest: 60s
Dip	1x100 reps	rest: 60s

Workout 2 14 exercises, 0 min

Dumbbell Alternating Bicep Curl	1x6 reps	rest: 0s
Dumbbell Alternating Hammer Curl	1x6 reps	rest: 0s
Pull-Up	1x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	1x6 reps	rest: 0s
Dumbbell Alternating Hammer Curl	1x6 reps	rest: 0s
Pull-Up	1x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	1x6 reps	rest: 0s
Dumbbell Alternating Hammer Curl	1x6 reps	rest: 0s
Pull-Up	1x10 reps	rest: 60s
Dumbbell One-Arm Row	5x6 reps	rest: 60s
Dumbbell One-Arm Row	5x6 reps	rest: 60s
Barbell Deadlift	5x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x6 reps	rest: 60s
	3x8 reps	rest: 60s

Workout 3 6 exercises, 0 min

Machine Leg Extension	5x10 reps	rest: 60s
Machine Seated Leg Curl	5x10 reps	rest: 60s
Barbell Squat	5x10 reps	rest: 60s
Crunch	5x25 reps	rest: 60s
Weight Plate Russian Twist	5x25 reps	rest: 60s
Sit-Up	5x25 reps	rest: 60s

Workout 4 10 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cable Elevated Row	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s