Today I am here to share and go in depth with you on my new exact bulking workout routine that I am currently using to gain muscle. I am hoping you will implement this into your routine as well, especially if you are a hard gainer like myself.
I have been experimenting and trying to fine tune a perfect workout for hard gainers and I believe I am getting pretty close to perfecting it to the best of my ability. I am hoping to gain 10 pounds of muscle by the end of next year (December 2018) and believe I will be able to if I continue to follow the workouts that are laid out in today's post.
I know over this period of time I will have to have a secondary routine as well for when my muscles get used to the normal routine. Currently, however it has not come to that, so I am going to share what has been helping me so far gain muscle faster as a hard gainer.
Before I share the workout, I recommend 5 days a week, Monday-Friday. Some weeks you may not be able to do this, take this week for example with Thanksgiving ahead you may go out of town and may not have a gym near you. This is ok, do what you can do and start again on the normal schedule when you get back on Monday.
Myself I like to workout my abs on the weekend, this way I am always doing some sort of exercise every day of the week. Anyways lets get into the workout routine.
Monday and Friday (arm day)
Tricep extension - 4 sets total, the last set add one more rep each day until you reach 14 reps, then add one rep each day to the previous set after your reach 14 on the final set. This will be the same for every workout.
Close grip bench press or skull crushers - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Seated tricep extension - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Barbell preacher curl - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Forearm preacher curl - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Hammer curl - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Tuesday and Thursday (leg day)
For leg days I kind of switch it up so I will share a couple variations
Variation 1:
Leg press or squat- 3 sets total 8 reps for the first 2, and add one rep each day for the last set and add 20 pounds last set as well.
Leg extension - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Glute machine or as I like to call it "the kickback machine" - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Seated leg curl - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Laying leg curl - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Calf raises - 2 sets of 20 reps as fast as I can go.
ending with 5 minutes of stair steppers.
Variation 2: What I prefer for maximum growth
Leg press or squat - Stays the same.
Kickback machine - 6 sets each leg, first 4 sets 8 reps, last 2 sets add one rep each day.
Laying leg curl - 6 sets each leg, first 4 sets 8 reps, last 2 sets add one rep each day.
Calf raises - Stays the same.
Ending with 5 minutes of stair steppers.
Also with the stair steppers I am always striving to do more staircases than I did last time in that 5 minutes to always strive for growth!
Wednesday (back, chest, and shoulder day)
This is by far the longest and hardest day. (Thats what she said) Jokes aside by the end of this workout you should be completely out of breathe, even more than you were after stair steppers on leg day, because you are going to be doing 9 exercises.
These will all be the same routine as most of the other exercises for how many reps you will do. Only push ups will be different.
Upright barbell row - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Shoulder flye - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Barbell shoulder press - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Pull down - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
MTS high row - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
MTS low row - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Seated incline press - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Seated flye - 3 sets total 8 reps for the first 2, and add one rep each day for the last set.
Push ups - This may kind of confusing at first but it is a great chest workout and will leave you out of breather after set 1! The first set we are going to do 5 diamond push ups, 5 regular push ups, and 5 wide grip push ups. The second set is 4 of each, and the final set is 3 of each. This may sound easy but I guarantee that you will struggle to complete this! And if you don't, good for you! You should add one more set of 2 of each.
Stretching
At the end of each workout I like to end with a stretch for more openness and flexibility in my body. I usually focus on stretching my legs because my legs are still the least flexible part of my body and also affect my back.
The stretches I do are
1. Hamstring stretch with one leg extended out to the side and I try to touch my toes of the extended leg.
2. Butterfly stretch
3. Seated or laying hip stretch
4. Standing quad stretch
5. Calf stretch (the most important for me)
I also will sometimes do an inner thigh stretch as well as a side stretch. And I will also do cobra stretch for my lower back and openness in my chest. And on days I do shoulder I will do the towel shoulder stretch without the towel since my shoulders are thankfully pretty flexible. If your shoulders are not, bring a towel and work up to doing it without a towel.
I also have taken up foam rolling along with my stretch every single day I work out. Sadly I have trouble foam rolling my hamstrings and calves so I only foam roll my side by my ribs, my back, my quads, as well as shoulders.
Closing thoughts.
Thank you for taking the time out of your day to read this. Whether you are a hard gainer or someone just looking to bulk up over the winter, I hope this has helped you get the results you want over the next few months!
Make the best of today,
Brian
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