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  1. #1
    Registered User Crown$Royal's Avatar
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    Critique my 3-Day Split Bulking Routine..

    So I am trying to bulk (I am also eating very well, massive amounts).. Here is the routine I pieced together (mon/wed/fri ; same routine).. Will this work for bulking? Thanks!

    Seated Behind The Neck Press - 3x10
    Bench Press - 3x12
    Bent Over Row - 3x12
    Standing Curl - 2x12
    Squat - 1x20 (deep breaths)
    Dumbbell Pullover - 1x20
    Regular/Stiff Leg Deads - 1x20
    Dumbbell Pullover 1x15
    Calf Raise - 3x20

    Thoughts, ideas, advice, etc?
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  2. #2
    Registered User Jippo's Avatar
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    Personally i don't think it's that great for the same workout 3x a week and i don't really like the sets/reps scheme but others may have some more useful advice. Not sure if it will be a huge help but here is the routine i currently use:

    Workout A:

    3X5 Squat
    3X5 Bench
    2X5 Deads
    3X8 Chins
    3X8 One arm DB Rows
    3X8 Lateral Raises
    3X8 Dips
    3X8 Pulldowns
    3X12 Decline Weighted Crunches
    3X12 Calf Raises

    Workout B:

    3X5 Leg Press
    3X5 Military Press
    3X5 Barbell Rows
    3X8 Incline DB Press
    3X8 Curl Variation
    3X8 Pullups
    3X8 Shrugs
    3X8 Pushdowns
    3X12 Hanging Leg Raises
    3X12 Seated Calf Raises

    I alternate those workouts 3 days a week i.e. Mon-Wed-Fri

    What Kind of weight are you planning to use on your exercises? And what is your scheme of progression?
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  3. #3
    Registered User Crown$Royal's Avatar
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    I am lifting HEAVY on all of the exercises. Every Week I am adding 5+ lbs to each exercise. Has your current routine provided you with any mass/strength developments?
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    Registered User Jippo's Avatar
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    No offence but i can't imagine you lifting particularly heavy with those rep schemes and adding 5lbs a week, i'd change the sets/reps to 3X5 for your basic heavy compounds and some higher rep work for the isolation stuff. I'm not sure how advanced you are but my routine is fairly high volume which is optimized for my personal benefit, you can give it a try if you like but i'm not sure how it would work for yourself.
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    Registered User Crown$Royal's Avatar
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    I have done a lot of 3x5 and 5x5 routines in the past, I'm just trying something new for this next month. I am not sure if you are familiar with the 1x20 for the squat and deadlift, but they are part of the 20squat workout... I perform each exercise at my 10rep weight, but pump out 20 (mental, deep breathing between reps technique). I am pretty much completing each of these exercises to total failure.
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    Registered User Jippo's Avatar
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    Personally reps that high just never really appealed to me but whatever floats your boat
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    Registered User Crown$Royal's Avatar
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    Originally Posted by Crown$Royal View Post
    So I am trying to bulk (I am also eating very well, massive amounts).. Here is the routine I pieced together (mon/wed/fri ; same routine).. Will this work for bulking? Thanks!

    Seated Behind The Neck Press - 3x10
    Bench Press - 3x12
    Bent Over Row - 3x12
    Standing Curl - 2x12
    Squat - 1x20 (deep breaths)
    Dumbbell Pullover - 1x20
    Regular/Stiff Leg Deads - 1x20
    Dumbbell Pullover 1x15
    Calf Raise - 3x20

    Thoughts, ideas, advice, etc?
    Bump.. Anyone else? Thanks
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