Objectives
- Controlled bulking: put on muscle mass without compromising body shape much.
- Prioritize if needed the muscles that were not work on the previous mesocycle: legs and back.
Other notes
- Since I’m no longer cutting, I don’t need high weights.
- Remember lower back disc injury risk.
- Although I’m setting some reps, I’m aiming at doing each set with 4-0 RIR (reps in reserve), according to 📖 The Scientific Principles of Hypertrophy Training.
- Most of my cardio is the high volume training. So only a couple of zone-2 45’ sessions (on rest days)
| Muscle Group | Starting Weekly Sets | Ending Sets | Contributing Exercises | |
|---|
| Quads | 10 (MEV) | 18 (MAV-MRV) | Barbell Squats (4), Leg Extensions (3), Bulgarian Split Squats (3), Trap Bar Deadlifts (2, indirect) | |
| Hamstrings | 10 (MEV) | 16 (MAV-MRV) | Leg Curls (6), Trap Bar Deadlifts (4), Hip Thrusts (1 indirect) | |
| Glutes | 7 (MEV-MAV) | 12 (MAV-MRV) | Trap Bar Deadlifts (4), Bulgarian Split Squats (3),Squats (4, depending on depth) | |
| Back | 12 (MEV) | 22 (MAV-MRV) | Pull-ups (6 sets), Barbell Rows (6 sets) | |
| Chest | 12 (MEV) | >12 (MAV-MRV) | Barbell Bench Press (6 sets), Incline Dumbbell Press (6 sets) | |
| Shoulders | 14 (MEV-MAV) | >16 (MAV) | Dumbbell Shoulder Press (6 sets), Lateral Raises (6 sets), Face Pulls (2 sets) | |
| Biceps | 8 (MEV) | >14 (MAV) | Barbell/Dumbbell Biceps Curls (8 sets), Pull-ups (indirect) | |
| Triceps | 6 (MEV) | >10 (MAV) | Triceps Rope Pushdown (6 sets), Barbell Bench Press (indirect), Dumbbell Shoulder Press (indirect) | |
| Calves | 10 | 16 (MAV-MRV) | Standing Calf Raises (3), Seated Calf Raises (3) | |
Pull Day
- Weighted Pull-ups: 3 x 8
- Barbell Rows – 3 x 12
- Face Pulls – 2 x 12
- Preacher curl – 4 x 12
- Hyperextensions – 3 x 12
Leg Day A
- Barbell Squats – 4 x 8
- Leg Extensions – 3 x12
- Leg Curls – 3 x 12
- Standing Calf Raises – 3 x 12
- Planks – 3 x 1’
- Side planks – 3 x 1’
Push Day
- Barbell Bench Press – 3 x 8
- Incline Bench Press – 3 x 12
- Shoulder Press – 3 x 8
- Lateral Raises – 3 x 12
- Triceps Rope Pushdown – 3 x 12
Leg Day B
- Trap Bar Deadlifts – 4 x 8
- Leg Curls – 3 x 12
- Bulgarian Split Squats – 3 x 12
- Seated Calf Raises – 3 x 12
- Planks – 3 x 1’
- Side planks – 3 x 1’