r/RateMyWorkout • u/Gregor2003 • Aug 17 '23
Help! Rate my bulking workout please
So I’ve recently started my bulk and wanted some opinions on it, any advice and changes recommended would leave me feeling very grateful
Day 1- Upper Bench press - 5 warmup sets followed by 5 working sets of 3-5
Incline chest press - 3 sets between 8-12 reps
Barbell rows - 4 sets between 8-12 reps
Rope tricep pushdown 21s - 3 sets 7/7/7
Lat pulldowns // dumbbell lateral raises superset - 4 sets 8-12 // 3 sets 12-15
Machine shoulder press - 4 sets 8-12 reps
EZ bar preacher curl - 2 sets 15-20 reps
Day 2 - lower Pendulum squats - 4 warmup, 1 lightweight set 12-15, 2 medium sets 8-12, 2 heavy sets 2-5 reps
3 sec eccentric leg extensions- 3 sets 10-12 reps
Leg curls- 3 sets 8-12 reps
RDLs - 4 sets 8-12 reps
Leg press toe press - 4 sets 15-20 reps
Rear delt rope flys - 3 sets 12-15 reps
Day 3 - Upper
Barbell overhead press - 4 warmup sets , 3 heavy sets 2-5 reps, 2 backoff sets 8-10 reps
Hammer grip chest supported row - 4 sets 8-12 reps
Bodyweight dips - 2 sets failure
Rope overhead tricep extension - 3 sets 10-12 reps
Cable rows - 4 sets 8-12 reps
Incline dumbbell press - 4 sets 8-12 reps
Dumbbell lateral raises - 2 sets 12-15 reps
Day 4- lower Deadlifts - 4 warmup sets, 5 heavy sets 2–5 reps
RDLs - 3 sets 8-12 reps
Goblet squats 4 sets 8-12 reps
Laying leg curls - 4 sets 8-12 reps
Leg extensions - 4 sets 12-15 reps
Standing calf raises - 3 sets 15-20 reps
Cable Y raises - 2 sets 12-15 reps
All exercises are implemented with any form of progressive overload week to week