My Bulking Program

F

fitwes16

0
So I decided to use this program and I was wondering what everyone thought. I will do 5 sets consisting of 8 reps, 6 reps, 4 reps, 2 reps, and failure increasing weight each time. I have not incorporated cardio in at this time but I will so don't worry about that part yet.
Monday: Quads/Hams

• Squats
• Leg Curls
• Leg Extensions
• Abs


Tuesday: Back/Calves

• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)


Wednesday: OFF


Thursday: Back/Biceps

• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs


Friday: Chest/Triceps

• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)


Saturday: OFF


Sunday: OFF
 
How many consecutive years do you have lifting?

Have you ever done a hypertrophy type phase before?

I think you miss a lot of basic "meat and potatoes" lifts (ie. pullups and rdl).
Hamstrings should be emphasized more than quads (not many people have weaker quads than hams). Relying on just machines to handle your hammies is asking for functional and growth problems later. Get some quality movements like deads, rdl, and good mornings to get them going.

Also I would put your deads on the leg day.

Behind the neck pulldowns cause more damage than good....do pullups.

If it is necessary to get more quad emphasis on your squats switch to front squats.
 
Yeah, I agree. I would put the squats and deadlifts together, or space them out more. Deadlifts work well on a back day too. It's tough to put squats and deadlifts on back-to-back days.

I would avoid behind the neck pulldowns, especially at lower reps. I wouldn't try to stick to the same rep scheme for everything either. For example deadlifts (conventional) are a low rep exercise, but there isn't much point doing curls at your 2RM. You don't need three types of curls either. No need for three types of chest presses either.

Rather than pyramiding, I would do your warm up sets and then stick to what you plan out. If you want to do 5 X 5, warm up then do the 5 sets and 5 reps. Also, the reps you have planned out are good for strength and the 6-8 more for functional hypertrophy, another reason to decide what rep range you want to do.

I think this would be better as upper/lower or push/pull.
 
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