The Bulk Circuit

How to start a week based bulk program?

What is the best workout plan to bulk? I’ll list out my weekly workout routine for a week which will help you to bulk and gain strength. Try it out and see if it works for you.

What’s a bulk program?

How long should this program be followed for?

Often people will get confused on what to eat, how to manage calories and which supplements to take during bulking. You want to gain body mass but don’t want to gain body fat and you don’t know how to do it right.

This article will provide a basic weekly distribution of various muscle groups along with its workout routine which will enable you to reach you bulking goals.

The bulk Cycle

There are 3 important factors for bulking.

~Workout

~Diet

~Supplementation

The bulk diet

 To gain muscle you need to consume more amount of calories that you need in your day to day life. Eat 7 meals a day each consisting of 500 calories. The question arises: what do we need to eat?

There are 3 types of calories that we need

~Carbs

~Fat
~Proteins

We need all of them in different amount.

For bulking program we need to follow a diet of carbs  proteins and fat as a ratio of 2:2:1

Protein is used to repair the damaged and torn muscles after workout and it also helps to built them up. It’s necessary to take 1 gram of protein per pound of your body weight.

Main sources of protein are whey and casein. Whey gets absorbed very fast in the body, which makes it the best post workout nutrition. Casein is absorbed slowly, which makes it great for long period when you don’t have anything to eat.

Fats have good as well as bad form. Saturated fat is unhealthy. The healthy fat is called monosaccharide fat, mainly found in avocado, fish oil, nuts, etc. Another healthy fat source is Essential fatty acid, mainly found in leafy vegetables, fish, nuts, etc. They help in maintaining a good skin, hair, body temperature.

 To find out all sources and classification of Carbs and protein do read the previous blog about nutrition.

 Bulk supplementation

Supplement are extracted proteins and carbs which are to be taken in addition with you workout and diet.

5 important supplementations needed for bulk diet:

~Protein shakes

~Multivitamins

~Creatine

~RTD (ready to Drink) shakes.

~Nitric Oxide

Further information about Supplementation will be broken down in the upcoming blog

The bulk work out

We need a workout routine that not only focuses on Size but alsostrength. Cardio is to be cut down off from the bulk program and we will be able to spend more time in the weightlifting phase.

Our routine begins with Monday and ends on Saturday.

Monday                              - Back 

Tuesday                             - Arms (biceps, triceps and forearms)

Wednesday                        -Legs

Thursday                            -Shoulder and trapezius muscle.

Friday                                 - Arms (triceps then little biceps)

Saturday                             -Chest + (squat X 8 set)

 In this Bulk and Strength program 2 different exercises are performed in alternation (after each 1 set of an exercise do the other alternative exercise)

•Back

- Dead lift + Pull ups

3 set alternation with pull ups 3 sets (in total 6 sets 3dl + 3PU)

3sets, 8 reps each 

                

-T bar pull + barbell bendover rows

3sets, 8 reps each

- Serratus pull + Dumbbell bendover rows

3sets, 8 reps each

- lat-pull + chin up pull  +back pull

3sets, 8 reps each

(Super-man stretching) 

•Arms

~Biceps

- Barbell curl neutral grip + wide grip  

 3sets, 8 reps for each

- Inclined bench Dumbbell curl + wide grip dumbbell curls (less weight more reps) 

3sets, 8 reps for dumbbell curl and

3sets, 15 reps for wide grip curls

-Hammer Curl + drag curl

 3sets, 8 reps for each

- Spider curl + preacher curl

3sets, 8 reps each

- Reverse grip curl on cables 

3sets, 8 reps each

~Triceps 

- Barbell triceps skull crusher + triceps cable push down 3 (use rope)

3sets, 8 reps each

- Triceps dips + kick back

3sets, 8 reps each

- Dumbbell triceps push single hand + diamond push-ups  

3sets, 8 reps each

- Triceps bar push down (cables)

3sets, 8 reps each

•Legs 

- Heavy weight Squats+ weight less lunges  

5sets, 8 reps each

- Leg press + Bulgarian split

3sets, 8 reps each

- Leg extension + leg curl 

3sets, 8 reps each

~Calf 

- Calf raise (toes out, neutral and toes inside)

3sets, 8 reps each

•Shoulder 

-  Shoulder press (heavy weights)

4sets, 8 reps each

- Front Dumbbell raise + barbell rod front raise (moderate weight)

3sets, 8 reps each

- Arnold press (moderate) 

3sets, 8 reps each

-  Rear Delts cable crossover + seated/ inclined bench Dumbbell  bend over for rear delts.

4sets, 8 reps each

- Face-pull 5 sets (heavy) + upright rows wide & close grip (moderate)

3 sets, 8 reps for face-pull and 6sets, 8 reps for upright rows.

- Lateral Dumbbell raise (light- heavy) 4^th set with 2.5 kg hold it laterally for 15 sec. + behind the back lateral raise 

4sets, 8 reps each

-  Alternate dumbbell front and side raise (light weight) 

3sets, 8 reps each

•Trapezius Muscle 

-  Standing shoulder Shrugs (heavy)

4sets, 8 reps each

-  Seated bend-over Shrugs at 30° (moderate)

3sets, 8 reps each

•Chest 

- Smith press, incline ( heavy ) + flat Dumbbell Flies  in alternation (moderate)

3sets, 8 reps each

- Pull over +dips + 10 intermediate push-up between them

3sets, 8 reps each

- Cable crossover (elevated, chest level, lower level )

3sets, 8 reps each

-  Flat Dumbbell press + decline flies

3sets, 8 reps each

- Dumbbell squeeze press

3sets, 8 reps each