3 DAY BULKING WEIGHT TRAINING WORKOUT

I HAVE BEEN ON THIS WORKOUT FROM JANUARY THIS YEAR AND HAVE SEEN GREAT RESULTS. I AM 27 YEARS 1.73 M TALL, BODY FAT AROUND 12 PERCENT. TRAINING FOR ABOUT A YEAR NOW

EXERCISE - ALL 10 REPS PER SET

DAY 1 - Chest, Shoulders & Triceps

Barbell Incline Press - 4SETS
Flat Bench Dumbbell Press - 4SETS
Dumbbell Incline Flye - 3 SETS
Cable Crossover - 3SETS


Barbell Lying Triceps Extension or
Close - Grip Bench Press - 4 SETS
Weighted Dip - 3 SETS
Pushdown - 3SETS

DAY 2 - BACK & BICEPS

Barbell Bent-over Row - 4SETS
Lat Pull-down - 4SETS
Seated Cable Row - 3 SETS
Straight Arm Pulldown - 3 SETS

Barbell Curl - 4 SETS
Seated Dumbbell Curl - 4 SETS
EZ Bar Preacher Curl - 3 SETS

DAY 3 – ABS, SHOULDERS AND CARDIO

Dumbbell Overhead Press - 4SETS
Upright Row - 4 SETS
Dumbbell Lateral Raise - 3SETS
Dumbbell Bent-over Lateral raise - 3 SETS

ANY 3 ABS EXERCISES - 3 SETS

10 X 100M SPRINTS

DAY 4 - QUADS, GLUTES & HAMSTRINGS

Squat - 4 SETS
Leg Press - 4SETS
Leg Extension 3 SETS

Romanian Deadlifts 4SETS
Lying Leg Curl 4 SETS

DAY 5 - TRAPS, FOREARMS & CALVES

Barbell Shrug - 4SETS
Dumbbell Shrug - 4 SETS
Behind the back Smith machine Shrug 3 SETS

Reverse Barbell Curl - 4 SETS
Behind the back Barbell Wrist Curl - 4 SETS
Seated dumbbell Wrist Curl - 4 SETS

Standing Calf Raise 4 SETS
Seated Calf Raise 4 SETS
One-leg Standing Calf Raise 3 SETS

SATURDAY - SPRINTS FOR ABOUT 20-30MINS

I WOULD LIKE TO EASE OFF THE TRAINING FOR A WHILE AND TRY RESTING MORE TO BLUK UP.
I AM NOW ON SERIOUS MASS WEIGHT GAINER AND L-GULTAMINE. I WOULD REALLY APPRECIATE SOME HELP/ADVICE ON A WORKOUT

ALSO LOOKING TO START MY 1ST CYCLE IN OCTOBER.

I'm a bit confused with your workout layout bro, you mention shoulders in Day 1 but then your exercises target chest and tris only? Probably just a typo though.

When I followed this program it helped a bit with mass gain, however the best way to bulk up is through dieting which I'm sure you've heard before. You can train insane, but you'll remain the same if you're not getting enough calories in each day.

Day 1 [Chest & Tris]

*Incline DB Press - 3 sets: 6-8 reps
*Flat DB or BB Press - 4 sets: 6-8 reps
*Incline Flyes (Heavy) - 4 sets: 6-10 reps [Pyramid Sets]
*Cable Crossovers - 4 sets: 8-12 reps [Pyramid Sets]

*Tricep Pushdown (thumbs on top) - 4 sets: 6-10 reps [Pyramid Sets]
*Overhead Rope Pulldowns - 3 sets: 6-10 reps [Pyramid Sets]
*Overhead Skullcrushers (with single DB) - 3 sets: 8-12 reps

Day 2 [Quads & Calves]

*Heavy Leg Press - 8 sets: 8-12 reps [Pyramid Sets] <-- some may argue that there are too many sets,
*Hack Squats - 4 sets: 8-12 reps [Pyramid Sets] but it worked for me.
*Squats - 4 sets: 12 reps (not too heavy)
*Leg Extensions - 4 sets: 8-12 reps [Pyramid Sets]

*Standing Calf Raises - 6 sets: 10 slow contractions
*Seated Calf Raises - 6 sets: 10 slow contractions

Day 3 [Back & Bis]

*Bent Over Rows - 4 set: 6-8 reps [Pyramid Sets]
*One-Arm Row - 4 sets: 6-8 reps [Single Weight]
*Wide-Grip Pulldowns - 4 sets: 8-12 reps [Pyramid Sets]
*T-Bar Rows & Reverse Flyes SS - 4 sets: 2x8 reps per set

*BB Curls - 4 sets: 6-8 reps
*EZ Bar Preacher Curls - 4 sets: 6-10 reps
*DB Concentration Curls - 4 sets: 8-12 reps [Pyramid Sets]

Day 4 REST

Day 5 [Hamstrings & Calves]

*Heavy Stiff-Leg Deadlift - 4 sets: 4-8 reps [Pyramid Sets]
*Lighter Stiff-Leg Deadlift - 6 sets: 8-12 reps
*Walking BB Lunges - 4 sets: 8 reps each leg
*Lying Leg Curls - 6 sets: 8-12 reps [Pyramid Sets]

*Same Calves Exercises*

Day 6 REST

Day 7 [Chest & Tris]

*REPEAT SAME EXERCISES*

Day 8 [Shoulders & Bis]

*Seated Overhead DB Press - 4 sets: 6-8 reps
*Military Press - 4 sets: 6-10 reps [Pyramid Sets]
*Side-Raises - 2 sets: 15-20 reps
*Front-Raises - 2 sets: 15-20 reps

*SAME BICEPS EXERCISES*

Nowadays I also like to mix up my exercises, always starting with compound movement exercises first. Get your diet fixed and it'll make a huge difference bro, all the best.

Not a bad looking exercise program.

Thanks MK

I will also look at changing my diet to get more calories in.

No worries Pietie hope it helps. When bulking, try reduce increase the weight from what you're used to doing, that will obviously decrease your rep range but will increase your strength and will help with bulking up.

Yeah speak to DJ if you're having problems with that or look at the Diet 101 and 102 stickies, they'll help a lot getting a basic understanding of what's needed for different goals. All the best bro.