Critics pls
M-W-F
3x12
e program was given to me by an bodybuilder here in my country. It has 12 exercises 3x12
Squats
Straight leg Deadlift
Chest BP
Chest flyes
Chest pullover
Incline press
Front lat pulldown
Front shoulder press
Upright rows
tricep extension
Bicep curls using barbell
Calf raises
And some core workouts
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09-21-2013, 10:48 PM #1111
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10-14-2013, 05:08 AM #1112
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10-28-2013, 12:51 PM #1113
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 209
Hi Derek,
I stumble upon your 12 week bulking program and it seems to be exactly what I'm looking for. I'm 5'10" weighing 162lbs at 8%BF.
About 9 days ago I did a bodybuilding competition. For show prep I was at 300-320 grams of protein, 120-130 grams of carbs, and 25-35 grams of fat for about 2200 calories per day. At the day of the show I weighted in at 160lbs at 6%BF.
I was doing 1.5 hours of moderate cardio 6 days a week, and weight training 5 days per week.
For the past 9 days I've been over-indulging, but want to start fresh this week. My goal for the next 12 weeks is to put on 10 lbs, I know my BF% will increase, but I want to stay as close to 10% as possible.
After running the calculator on your program, this would be just an increase of 200 calories and a redistribution of the macros to 161 protein, 263 carbs, and 80 fat.
I have pull back to 45 minutes of moderate cardio 6 days a week and keeping weights to 5 days. Under this regimen, Do you think my goal is attainable?
Thanks."Winning isn't everything, but wanting to win is." - Vince Lombardi
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10-31-2013, 12:40 AM #1114
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01-09-2014, 04:41 PM #1115
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02-19-2014, 04:35 AM #1116
Hey ive read some great reviews about this program, im going to start this program next week... ive just come out of a cutting cycle, now now i want to build muscle... and as ive worked so hard to get the fat off i dont want it coming back.. so..
WILL THIS WORKOUT MAKE ME GAIN FAT OR PURE MUSCLE?
i read the nutrition part of the workout..ive heard you should eat more than your TDEE to gain muscle.. but after calculting the macros, it shows the macros i used while cutting
IM CONFUSED ABOUT THAT..
as you progress during the weeks, you have to increase the sets and decrease the reps..
CAN I USE THE SAME WEIGHT FOR ALL THE SETS OR DO I HAVE TO INCREASE THE WEIGHT??
finally, saw your exercises
ANY ALTERNATIVE TO SEATED MILITARY BENCH PRESS, SEATED CALF RAISE, LEG PRESS??? DONT HAVE MACHINES FOR THE EXERCISES..
THANK YOU, I WANT TO DO THIS PROGRAM, IF YOU CAN PLEASE HELP ME CLEAR OUT THESE QUESTIONS IT WILL BE GREAT..
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05-15-2014, 08:03 AM #1117
Hi, I have been going to gym for about 3 months..I am quite skinny and currently in a bulking program. I also want to increase my vertical leap, and hopefully a six pack too. This is my workout
Monday – Upper Body Workout 1
Incline Bench Press
Dumbbell fly
Pull Ups
Bench press
Upright Rows
Dips
Preacher curl
Dumbbell fly
Tuesday – Lower Body Workout 1
Front Squat
Leg press
Deadlift
Abdominal Crunch
Leg raises
Back Extension
Calf Raise
Hack squat
Friday – Upper Body Workout 2
Decline barbell
Dumbell Flye
Close grip bench press
Military Press Front and back
Chin up
Deadlift
Dip
Shrug
Saturday – Lower Body Workout 2
Hack squat
45 Degree Leg Press
Trunk Twist, Leg raises, crunch
Donkey Raise
Dead lift
Single Leg Lunges
Back Extension
And this is my daily intake
Calories: 3,040
Carbs: 323g
Protein: 200
Total Fat: 78g.
Any advice, recommendations, anything is welcomed..I NEED YOU ALL!!
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05-18-2014, 10:20 AM #1118
Hi derek,
First of all thank you for all of your work here on BB.com! The advice from you us second to none!
I have a couple of questions about the nutrition section of your 12 week bulking program, I think my interpretation of it is wrong!
If you have the time to reply, it will be greatly appreciated,
Thanks a lot, mesogymrat.
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07-13-2015, 01:50 PM #1119
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05-11-2016, 05:58 AM #1120
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05-11-2016, 07:17 AM #1121
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