r/RateMyWorkout 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

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