3day Bulking Split? - UK-Muscle Body Building Community

daismith906 · 06-07-2007, 07:18 PM

Would this be a ok routine to use in conjuction with a bulking diet? Planning to do maybe 1-2 CV sessions also on non training days.

Mon - Legs & Shoulders

Squats 4x10 1x20
SLDL 4x10
Standing BB Press or Seated BB Press (Which one?)4x10
Upright Row or BB Shrugs (Which one?) 4x10
Calf Raises 3x25

Wed - Back & Biceps

Deadlifts 4x10
Lat Pulldowns or Weighed Widegrip chins 4x10
Widegrip BB Rows or T-Bar Rows (Which one?) 4x10
Bicep Curls 3x10

Fri - Chest & Triceps

Bench Press 4x10
Incline DB Press 4x10
Weighted Dips 4x10
Skull Crushers 2x10

Thanks

ParaManiac · 06-07-2007, 08:08 PM

I would not train legs with shoulders.Quite simply,if you are training your legs with maximum intensisty you will not be in any state to train another bodypart.

Maybe swap for back/shoulders
legs
chest/arms

daismith906 · 06-07-2007, 08:14 PM

Hows about this?

Day 1 - Back & Shoulders

Deadlifts 4x10
Lat Pulldowns or Weighed Widegrip chins 4x10
Widegrip BB Rows or T-Bar Rows (Which one?) 4x10
Standing BB Press or Seated BB Press (Which one?) 4x10
Upright Rows or DB Shrugs (Which one?) 4x10

Day 2 - Legs

Squats 4x10 1x20
SLDL 4x10
Alternate Lunges 4x10
Calf Raises 3x25
Abs

Day 3 - Chest & Arms

Bench Press 4x10
Incline DB Press 4x10
Weighted Dips 4x10
Skull Crushers 2x10
Bicep Curls 2x10

Thanks

ParaManiac · 06-07-2007, 08:28 PM

Fine,give it a go and see how you get on.
As for which exercise BB or DB,standing or seated,incorporate them all at different sessions,your body should respond to the variety.Also when training shoulders and back give priority to one of them the first week and then swap priority the next.Hope this helps.

shorty · 06-07-2007, 08:46 PM

good advice para...i just saw the first post daismith put and what sprung to mind was back and biceps....thats just asking for over training of the bi's!

should see some good gains with that split...

BodyUK · 09-07-2007, 10:47 AM

You could always try a pull/push/legs routine. I do something like this:

Mon - Pull
Bent-over row
Lat pull-down
Deadlifts

Wed - Push
Benchpress
Military press
Incline benchpress

Fri - Legs
SLDL
Deadlifts

However you decide to split things up, just make sure you've got deadlifts, benchpress, squats and bent-over rows in there somewhere as these are some of the best exercises for bulking.

06-07-2007, 07:18 PM	#1 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	3day Bulking Split? Would this be a ok routine to use in conjuction with a bulking diet? Planning to do maybe 1-2 CV sessions also on non training days. Mon - Legs & Shoulders Squats 4x10 1x20 SLDL 4x10 Standing BB Press or Seated BB Press (Which one?)4x10 Upright Row or BB Shrugs (Which one?) 4x10 Calf Raises 3x25 Wed - Back & Biceps Deadlifts 4x10 Lat Pulldowns or Weighed Widegrip chins 4x10 Widegrip BB Rows or T-Bar Rows (Which one?) 4x10 Bicep Curls 3x10 Fri - Chest & Triceps Bench Press 4x10 Incline DB Press 4x10 Weighted Dips 4x10 Skull Crushers 2x10 Thanks

06-07-2007, 08:08 PM	#2 (permalink)
ParaManiac Fvckin refs! Join Date: Mar 2007 Location: Manchester Posts: 1,968	Re: 3day Bulking Split? I would not train legs with shoulders.Quite simply,if you are training your legs with maximum intensisty you will not be in any state to train another bodypart. Maybe swap for back/shoulders legs chest/arms

06-07-2007, 08:14 PM	#3 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Re: 3day Bulking Split? Hows about this? Day 1 - Back & Shoulders Deadlifts 4x10 Lat Pulldowns or Weighed Widegrip chins 4x10 Widegrip BB Rows or T-Bar Rows (Which one?) 4x10 Standing BB Press or Seated BB Press (Which one?) 4x10 Upright Rows or DB Shrugs (Which one?) 4x10 Day 2 - Legs Squats 4x10 1x20 SLDL 4x10 Alternate Lunges 4x10 Calf Raises 3x25 Abs Day 3 - Chest & Arms Bench Press 4x10 Incline DB Press 4x10 Weighted Dips 4x10 Skull Crushers 2x10 Bicep Curls 2x10 Thanks

06-07-2007, 08:28 PM	#4 (permalink)
ParaManiac Fvckin refs! Join Date: Mar 2007 Location: Manchester Posts: 1,968	Re: 3day Bulking Split? Fine,give it a go and see how you get on. As for which exercise BB or DB,standing or seated,incorporate them all at different sessions,your body should respond to the variety.Also when training shoulders and back give priority to one of them the first week and then swap priority the next.Hope this helps.

06-07-2007, 08:46 PM	#5 (permalink)
shorty bring on saturday! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,907	Re: 3day Bulking Split? good advice para...i just saw the first post daismith put and what sprung to mind was back and biceps....thats just asking for over training of the bi's! should see some good gains with that split... __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-07-2007, 10:47 AM	#6 (permalink)
BodyUK Rookie Barbarian/Pillager Join Date: Jan 2007 Location: Deep in the forest Posts: 112	Re: 3day Bulking Split? You could always try a pull/push/legs routine. I do something like this: Mon - Pull Bent-over row Lat pull-down Deadlifts Wed - Push Benchpress Military press Incline benchpress Fri - Legs SLDL Deadlifts However you decide to split things up, just make sure you've got deadlifts, benchpress, squats and bent-over rows in there somewhere as these are some of the best exercises for bulking. __________________ For 5% off your first order at myprotein.co.uk use code MP16886. :withstupi

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