At Home Bulking Plan

At Home Bulking Plan - student project

6 Day Workout Split:

Monday & Friday: Push Day

Warmup: 5 minutes Jump Rope and Upper Body Mobility

2 Sets of Chest Press Triset with Dumbbell Extension and Dumbbell Rows: 12 reps x 10 reps x 8 reps

4 Sets of Pushups: 10 reps or failure

4 Sets of Pike Pushups: 10 reps or failure

3 Sets of Chest Flys Superset with Front Raises: 10 reps x 10 reps

3 Sets of Arnold Press Superset with Lateral Raises: 10 reps x 10 reps

3 Sets of Dips: 15 reps or failure

3 Sets of Skullcrushers: 10 reps

2 Sets of Abs Circuit: 10 Leg Raises, 10 Crunches, 10 Reverse Crunches, 20 Oblique Twists

Stretch

 

Tuesday & Saturday: Pull Day

Warmup: 5 minutes Jump Rope and Upper Body Mobility

2 Sets of One Arm Dumbbell Rows: 8-10 reps

4 Sets of Bent Over Row: 8 reps (Go heavy)

4 Sets of Underhand Grip Rows: 8 reps (Go heavy)

3 Sets of Stiff Leg Deadlifts: 10 reps

3 Sets of Shoulder Shrugs: 10 reps

4 Sets of Barbell Curls: 8-10 reps (Go heavy)

3 Sets of Alternating Dumbbell Curls Superset with Hammer Curls: Failure x Failure

3 Sets of Wrist Curls: 10 reps

2 Sets of Supermans: 15 reps

2 Sets of Abs Circuit: 10 Leg Raises, 10 Crunches, 10 Reverse Crunches, 20 Oblique Twists

Stretch

 

Wednesday & Sunday: Leg Day

Warmup: 5 minutes Jump Rope and Lower Body Mobility

5 Sets of Squats (Plus a warmup set): 5 reps

4 Sets of Deadlifts: 8 reps

3 Sets of Split Squats/ Lunges: 10 reps (Each Leg)

3 Sets of Glute Bridges: 10 reps

3 Sets of Low Calf Raises: 15 reps

3 Sets of Standing Calf Raises: 15 reps

2 Sets of Abs Circuit: 10 Leg Raises, 10 Crunches, 10 Reverse Crunches, 20 Oblique Twists

Stretch