Acummulation Phase (Hipertrophy)
Bulking
Intermediate
Barbell
Plan Details
The Acummulation Phase (Hipertrophy) routine by Melatonino is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4 week routine based on what it's explained in a book called "Theory and Application of Modern Strength" by Christian Thibaudeau. In this approach, I opted for a Full Body Workout which should be performed up to 3 to 4 times a week, with a day of rest between workouts. There are 4 different routines, you can either choose to do the Drop Set or the Pre-Post-Fatigue for no more than two weeks and then proceed with any other, or mix up eccentrics with post-fatigue concentrics for the entire cycle. Rest times, sets and reps are specified inside each routine. Intensity should be lower and volume higher in the first part of the cycle, and progress to higher intensity and lower volume at the end of the 4 weeks. 60% RM is a good place to start and 80% should be ok at the end. Good luck, have fun and enjoy those gains.
Routine detail
Day 1
Drop Sets
Est. 95 min
19 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 4 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dip
2 Sets x 6 Reps
Machine Assisted Dip
2 Sets x 4 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 6 Reps
Smith Machine Squat
3 Sets x 4 Reps
Barbell Deadlift
4 Sets x 12 Reps
Day 2
Pre-post-fatigue
Est. 113 min
14 exercises
Dumbbell Fly
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Day 3
Superslow Eccentric
Est. 57 min
8 exercises
Superslow Eccentric Pull-Ups (Weighted)
4 Sets x 3 Reps
Superslow Eccentric Military Press
4 Sets x 3 Reps
Superslow Eccentric Row
4 Sets x 3 Reps
Superslow Eccentric Bench Press
4 Sets x 3 Reps
Superslow Eccentric Squat
4 Sets x 3 Reps
Superslow Eccentric Romanian Deadlift
4 Sets x 3 Reps
Superslow Eccentric Bicep Curl
3 Sets x 3 Reps
Superslow Eccentric Triceps Rope Extension
3 Sets x 3 Reps
Day 4
Postfatigue Concentrics
Est. 118 min
10 exercises
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Pull-Up
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 20 Reps
Smith Machine Squat
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12 Reps
