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  1. #1
    Registered User taranradig's Avatar
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    My bulking routine (high volume)

    My routine is based off of Arnold Schwarzenegger/Old School type of bodybuilding. Im talking an an hour to an hour and a half long workouts. I eat 5 meals a day, 30g of protein in each, 50-60g of carbs in each and each workout is repeated every 6-7 days. Advice and feedback please?

    Day 1: Chest, Back & Forearm Workout
    (stop one rep short of failure on each set, except the last set or two)
    (alternate between chest & back exercises)
    *incline barbell press 3-5x6-10
    *barbell bench press 3-5x6-10
    *dip or dumbbell flye 3-5x6-10
    *pullover (light weight) 3-5x15
    *deadlift from ground 3-5x6-10
    *barbell or T-bar row 3-5x6-10
    *lat pulldown (to the front) 3-5x6-10
    *lat pulldown (reverse grip) 3-5x6-10
    *reverse barbell curl 4-6x10-15
    *barbell wrist curl 4-6x10-15

    Day 2: Entire Lower Body Workout
    (stop one rep short of failure on each set, except the last set or two)
    *barbell front or back squat 4-6x10-15
    *leg press (w/feet together) 4-6x10-15
    *leg extension (strict) 4-6x10-15
    *lying leg curl 3-5x10-15
    *standing leg curl 3-5x10-15
    *stiff leg deadlifts 3-5x10-15
    *standing calve raise 4-6x15-20
    *seated calve raise 4-6x15-20
    *leg press calve raise 4-6x15-20

    Day 3: Shoulder & Arm Workout
    *standing barbell push press 3-5x6-10
    *seated arnold dumbbell press 3-5x6-10
    *dumbbell side lateral raise 3-5x6-10
    *bent over cable lateral raise 3-5x6-10
    *heavy dumbbell shrug 3-5x6-10
    *standing barbell curl 3-5x6-10
    *weighted tricep dips 3-5x6-10
    *alternate dumbbell curl 3-5x6-10
    *tricep cable pressdown 3-5x6-10
    *concentration curl 3-5x6-10
    *one arm tricep extension 3-5x6-10

    Granted doing five sets an exercise every workout probably will probably overtrain me, i'll never do exactly 5 sets of any single exercise. I go by feel and which exercise gives me a better pump and which ones isnt.
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  2. #2
    Registered User Kors4's Avatar
    Join Date: Oct 2010
    Location: United Kingdom (Great Britain)
    Stats: 6'1", 178 lbs
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    Thats looks like a pretty solid program. A couple recommendations:
    replace lat pulldown to the front with wide grip pull ups (I feel pull ups are essential when your working out 3 times a week)
    Going by feel on a couple exercises is fine but i don't think it wise to do it for the whole workout. Different amount of reps and sets have a huge impact and should be planned out more.
    Hope that helps.
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  3. #3
    Registered User taranradig's Avatar
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    thanks man. have you done high volume like this? does it work for you?
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  4. #4
    Registered User taranradig's Avatar
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    okay, ive made a couple changes. now that i think of it, i couldnt do five sets of an exercise haha. heres the new one:

    Day 1: Chest, Back & Forearm Workout
    (stop one rep short of failure on each set, except the last set or two)
    (alternate between chest & back exercises)
    *incline barbell press 3-4x6-10
    *barbell bench press 3-4x6-10
    *dip or dumbbell flye 3-4x6-10
    *pullover (light weight) 3-4x15
    *deadlift from ground 3-4x6-10
    *barbell or T-bar row 3-4x6-10
    *wide grip chin up's 3-4x6-10
    *lat pulldown (reverse grip) 3-4x6-10
    *reverse barbell curl 4-5x10-15
    *barbell wrist curl 4-5x10-15

    Day 2: Entire Lower Body Workout
    (stop one rep short of failure on each set, except the last set or two)
    *barbell front or back squat 4-5x10-15
    *leg press (w/feet together) 4-5x10-15
    *leg extension (strict) or walking barbell lunge 4-5x10-15
    *lying leg curl 3-4x10-15
    *standing leg curl 3-4x10-15
    *stiff leg deadlifts 3-4x10-15
    *standing calve raise 4-5x15-20
    *seated calve raise 4-5x15-20
    *leg press calve raise 4-5x15-20

    Day 3: Shoulder & Arm Workout
    *standing barbell push press 3-4x6-10
    *seated arnold dumbbell press 3-4x6-10
    *dumbbell side lateral raise 3-4x6-10
    *bent over cable lateral raise 3-4x6-10
    *heavy dumbbell shrug 3-4x6-10
    *standing barbell curl 3-4x6-10
    *weighted tricep dips 3-4x6-10
    *alternate dumbbell curl 3-4x6-10
    *tricep cable pressdown 3-4x6-10
    *concentration curl 3-4x6-10
    *one arm tricep extension 3-4x6-10
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