This is for a bulking program. This program is meant to add some real size to your frame.
Routine Type | 3 Day a week Full-Body |
Duration | 8 Weeks |
Level | Intermediate - Advanced |
Purpose | Building muscle mass |
Target | Those who are interested in a variety of exercises |
Workout Schedule:
Monday |
Workout A |
Tuesday |
Rest |
Wednesday |
Workout B |
Thursday | Rest |
Friday | Workout C |
Saturday | Rest |
Sunday | Rest |
Monday | Workout D |
Tuesday | Rest |
Wednesday | Repeat Cycle - Workout A |
Day 1 Monday - Workout A
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Muscle Group | Exercise | Sets / Reps |
Full Body | Bench Press | 1 x 15 reps warm up 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
Shoulder Press | 1 x 12 reps warm up 3 x 8 reps |
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Close Grip Bench Press | 1 x 10 reps 2 x 8 reps |
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Chin Ups | 4 x failure | |
Bent Over Row | 2 x 8 reps 1 x 6 reps |
Tuesday - Rest
Day 3 Wednesday - Workout B
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Muscle Group | Exercise | Sets / Reps |
Full Body | Squat | 1 x 15 reps warm up 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
Stiff Leg Deadlift | 2 x 10 reps warm up 1 x 8 reps |
|
Calf Raises | 1 x 12 reps 2 x 10 reps |
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Barbell Curls | 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
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Dumbbell Wrist Curls | 1 x 10 reps 2 x 8 reps |
Thursday - Rest
Day 5 Friday - Workout C
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Muscle Group | Exercise | Sets / Reps |
Full Body | Incline Dumbbell Press | 1 x 15 reps warm up 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
Dumbbell Shoulder Press | 2 x 10 reps warm up 1 x 8 reps |
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Skull Crushers | 1 x 12 reps 2 x 10 reps |
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Undergrip Close Grip Pull Downs | 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
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Seated Rows | 1 x 10 reps 2 x 8 reps |
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Notes- On the next week, start with legs on Monday |
Saturday - Rest
Sunday - Rest
Day 1 Monday - Workout D
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---|---|---|
Muscle Group | Exercise | Sets / Reps |
Full Body | Leg Press | 1 x 15 reps warm up 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
Lying Leg Curls | 1 x 10 reps warm up 2 x 8 reps |
|
Dumbbell Calf Raises (use stairs or spotters stand and stand on one leg) | 1 x 10 reps 2 x 8 reps |
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Preacher Curls | 1 x 12 reps warm up 2 x 8 reps 1 x 6 reps |
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Dumbbell Wrist Curls | 1 x 12 reps 2 x 10 reps |
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Notes- For the next workout on Wednesday, repeat the cycle and start with workout A |
With this workout, you work each muscle group 2 times in a week. This workout has been awesome for me. I've made fantastic gains. Remember to lift heavy, eat smart and get plenty of sleep.
Do this for 8 weeks than take a week off, make sure your workouts are under a hour. add weight in 5 lbs increments for each set, your last rep of each set should be very hard to do, if not add ore weight until you reach failure on the last rep of each set.
Try different exercises but work each muscle twice a week for 8 weeks.
- Workout submitted by Christopher
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