Patrick's skinny to athletic summer bulk
Bulking
Beginner
Barbell
Plan Details
The Patrick's skinny to athletic summer bulk routine by PatrickBell is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push/Pull split hitting each body part twice per week. If a day off was needed it was day 6 in order to take 2 consecutive days off. Supplements: -Multi vitamin -Fish oil -Creatine -Protein Daily Requirements: -Gallon of water Breakfast: 4-5 whole large eggs scrambled w/ avocado, bell pepper, spinach, onion, garlic, & cheese, 1 piece/cup of fruit, 1 slice whole wheat toast, skim milk, 1/4 cup of almonds -multi vitamin + fish oil Snack: 6-8oz lean meat, 1 cup veggies, carbs (1 cup of rice, 8oz sweet potato) Lunch: 6-8oz lean meat, 1 cup veggies, carbs (1 cup of rice, 8oz sweet potato) -multi vitamin + fish oil After Work: Meal Replacement Shake w/ creatine or -2 whole large eggs + 1 piece/cup of fruit + 1 handful of nuts Pre-Workout: Meal Replacement Shake w/ creatine or -2 whole large eggs + 1 piece/cup of fruit + 1 handful of nuts Post-Workout/Dinner: 8oz lean meat, 1 cup veggies, 1/4 cup almonds, carbs (1 cup rice, 8oz sweet potato) -multi vitamin + fish oil Starting Weight: ~155lbs Target Weight: 180lbs Daily Goals: Calories: 20 per pound of body weight = 3,100 total calories Protein: 1g per pound of body weight = 620 calories or 155g protein Fats: 25% of calories = 775 calories or 86g fat Carbs: remaining calories = ~1,700 calories or 425g carbs
Routine detail
Mon
Push Day 1
Est. 53 min
8 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Tue
Pull Day 1
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Wed
Leg Day 1
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Thu
Push Day 2
Est. 47 min
7 exercises
Barbell Rear Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Fri
Pull Day 2
Est. 47 min
7 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Sat
Leg Day 2
Est. 47 min
7 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
