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Bulk And Power Routine No.2

Monday:

Bench Press: 5 sets of 3-5 reps

Incline Press: 5 sets of 3-5 reps

 

Wednesday:

Bent Over Row: 5 sets of 3-5 reps

Hang Cleans: 5 sets of 3-5 reps

 

Friday:

Full Squat: 10 singles using 90% of your one rep limit

Deadlift: 10 singles using 90% of your one rep limit

 

In this routine I have you working for bulk in the upper body while you are specializing on the lower body for power. The sets and reps are well suited to gaining in both and I have even broken down the workouts themselves into three distinct sections. I have you working the chest and shoulders on Monday and the back and arms on Wednesday (rowing and cleans work the arms quite hard!). Then on Friday I have you really work your thighs and hips and back.

 

Bulk And Power Routine No. 3

Monday:

Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5 deep breaths between each rep.

Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5 deep breaths between each rep.

Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight

 

Wednesday:

Full Squat: 5 sets of 5-7 reps

Deadlift: 5 sets of 5-7 reps

Bench Press: 10 singles with 90% of your 1 rep limit

 

Friday:

Half Squat: 5 sets of 3-5 reps

High Deadlift: 5 sets of 3-5 reps

Seated Press: 10 singles with 90% of your 1 rep limit

 

This routine has you training for power on the bench press and the seated press while your leg and back work aids in gaining size.