Bulking Phase Weeks 1-4

I am now 4 weeks into a 12-week mass building phase, and I am pleased with the results so far. I am using mostly compound movements with the reps between 6-and-10 on all exercises. Each body part is trained 1 time per week on its own day, for a total of 6 workouts per week with Sunday off. On every exercise use as much weight as you can, while still maintaining good form.

Results After The First 4 Weeks

  • Arms: + 3/8"
  • Chest: + 1/2"
  • Quads: + 1/2"
  • Calves: + 1/4"
  • Weight: + 8 lbs

My Workout

Day 1: Chest
1
Barbell Bench Press - Medium Grip
4 sets, 6-10 reps
2
Barbell Incline Bench Press Medium-Grip
3 sets, 6-10 reps
3
Decline Barbell Bench Press
2 sets, 6-10 reps
4
Incline Dumbbell Flyes
2 sets, 6-10 reps
Day 2: Back
1
Chin-Up
Do as many sets until you reach 30 reps
(reps)
2
Bent Over Barbell Row
4 sets, 6-10 reps
3
Chin-Up
Mixed-grip.
4 sets, 6-10 reps
4
Barbell Deadlift
4 sets, 6-10 reps
Day 3: Legs
1
Barbell Squat
4-6 sets, 6-10 reps
2
Lying Leg Curls
3 sets, 6-10 reps
3
Leg Extensions
2-3 sets, 6-10 reps
4
Standing Calf Raises
4 sets, 6-10 reps
Day 4: Shoulders
1
Barbell Shoulder Press
4 sets, 6-10 reps
2
Arnold Dumbbell Press
4 sets, 6-10 reps
3
Cable Seated Lateral Raise
2-3 sets, 6-10 reps
4
Bent Over Low-Pulley Side Lateral
2-3 sets, 6-10 reps
Day 5: Biceps
1
Barbell Curl
3 sets, 6-10 reps
2
Preacher Curl
3 sets, 6-10 reps
3
Seated Dumbbell Curl
2 sets, 6-10 reps
Day 6: Triceps
1
Close-Grip Barbell Bench Press
4 sets, 6-10 reps
2
Cable Rope Overhead Triceps Extension
4 sets, 6-10 reps
3
Reverse Grip Triceps Pushdown
2-4 sets, 6-10 reps

In order to keep from overtraining when doing this routine and to put on maximum size it is important to eat a lot. If you are not seeing good gains the one thing to always remember is to eat more.

Supplements I Am Taking

Training Tips

  • Eat every 2-3 hours
  • Get as much sleep as possible, 9-10 hours
  • Try to get at least 1g of protein per lb. of bodyweight

Bulking Phase Weeks 4-8

Here it is at the end of the second month of my bulking phase. These 4 weeks I still stick with the same routine as the first 4 weeks, heavy weights with 6-10 reps per set. My results these 6 weeks were limited because of sickness. I was sick 2 times this month and that resulted in quite a bit of time off. And on top of that I had to leave town for 4 days to go to a wedding, so part of this month was somewhat of a waste. Also because of my throat I was unable to eat very much so my calorie consumption was lower than it should have been. All that said, here are my results for this month.

Results For Weeks 4-8

  • Arms: + 1/8"
  • Chest: + 1/4"
  • Quads: + 1/4"
  • Calves: + 1/8"
  • Weight: + 5 lbs

Total Gains After 8 Weeks

  • Arms: + 1/2"
  • Chest: + 3/4"
  • Quads: + 3/4"
  • Calves: + 3/8"
  • Weight: + 13 lbs

Bulking Phase Weeks 8-12

This month I decided to switch things up a bit. I changed my arm routine to try to shock my arms a little, and I lowered the reps on my squats to get a little break from the higher reps. I did a month of heavy squats doing 8 reps down to 1-or-2. It helped the weight to go up and shocked some new growth into my thighs. For triceps I did incline close grip presses instead of flat and it really sparked some growth. Here is the routine:

For biceps I have been using a routine similar to the one Larry Scott used, doing the entire bicep workout on the preacher bench. I also raised the reps I used for arms to 8-12. Using this routine I have had some of the best arm growth I have ever had, and my biceps look fuller.

What surprised me was that it also helped improve my biceps peak. If your having trouble with your biceps, give this a try for a month. Remember, intensity is the key. Force yourself to do 1 more rep!

My Workout

Day 1: Biceps
1
Preacher Curl
3 sets, 8-12 reps
2
Reverse Barbell Preacher Curls
3 sets, 8-12 reps
3
One Arm Dumbbell Preacher Curl
2-3 sets, 8-12 reps
Day 2: Triceps
1
Close-Grip Barbell Bench Press
4 sets, 8-12 reps
2
Seated Triceps Press
4 sets, 8-12 reps
3
Reverse Triceps Bench Press
4 sets, 8-12 reps
Day 3: Legs
1
Barbell Squat
5 sets, 8 reps or less
2
Barbell Hack Squat
3 sets, 8 reps or less
3
Lying Leg Curls
3 sets, 8, 6, 4 reps
Day 4: Chest
1
Barbell Bench Press - Medium Grip
3 sets, 6-10 reps
2
Barbell Incline Bench Press Medium-Grip
3 sets, 6-10 reps
3
Decline Barbell Bench Press
3 sets, 6-10 reps
4
Incline Dumbbell Flyes
2 sets, 6-10 reps
Day 5: Back
1
Chin-Up
30 reps
2
Bent Over Barbell Row
4 sets, 6-10 reps
3
Barbell Deadlift
4 sets, 6-10 reps
Day 6: Shoulders
1
Barbell Shoulder Press
3 sets, 6-10 reps
2
Arnold Dumbbell Press
3 sets, 6-10 reps
3
Upright Barbell Row
3 sets, 6-10 reps
4
Seated Side Lateral Raise
2-3 sets, 6-10 reps
5
Bent Over Low-Pulley Side Lateral
2-3 sets, 6-10 reps

Final Results After 12 Weeks

  • Arms: + 3/4"
  • Chest: + 1 1/4"
  • Legs: + 1"
  • Calves: + 1/2"
  • Weight: + 16 lbs

About the Author

Nathan Underhill

Nathan Underhill

I started lifting a couple years ago when we joined an athletic club, and have been addicted to it ever since.

View all articles by this author

Workout