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Bulk Up

The document outlines a 7-day workout routine focusing on push, pull, and leg exercises, with specific exercises and sets for each day. It includes guidelines for warm-up, cool down, and adjusting resistance, emphasizing the importance of proper form and recovery. Additional neck exercises are suggested to be incorporated as needed.

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anhtung
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12 views2 pages

Bulk Up

The document outlines a 7-day workout routine focusing on push, pull, and leg exercises, with specific exercises and sets for each day. It includes guidelines for warm-up, cool down, and adjusting resistance, emphasizing the importance of proper form and recovery. Additional neck exercises are suggested to be incorporated as needed.

Uploaded by

anhtung
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Push (Chest, Shoulders, Triceps) Chest Push-ups: 4 sets to failure

(last 2 sets with backpack) Elevated push-ups: 4 sets to failure (last 2 sets
with backpack) Shoulders Pike-ups: 4 sets (last 2 sets with additional
weight) Triceps Skull crushers: 4 sets, 10-25 reps (with backpack or
dumbbell) Tricep dips: 4 sets, 10-25 reps (can use bench)

Day 2: Pull (Back, Biceps, Abs) Back (Lats) Pull-ups: 4 sets to failure (last 2
sets with backpack) Biceps Chin-ups: 4 sets to failure (first 2 sets slow and
controlled, last 2 sets with backpack) Abs L-raises on pull-up bar: 4 sets to
failure Alternative ab exercise: 4 sets to failure (activates obliques and
regular abs)

Day 3: Legs Legs Pistol squats: 6 sets each leg (can use backpack)
Burpees: 3 sets, 2 min each (2 minutes on, 30 seconds rest) Box jumps: 3
sets, 45 sec each (45 seconds on, 20 seconds rest) Bulgarian split squats:
3 sets (use dumbbells or backpack)

Day 4: Rest or Active Recovery

Day 5: Push (Chest, Shoulders, Triceps) Chest Push-ups: 4 sets to failure


(last 2 sets with backpack) Elevated push-ups: 4 sets to failure (last 2 sets
with backpack) Shoulders Pike-ups: 4 sets (last 2 sets with additional
weight) Triceps Skull crushers: 4 sets, 10-25 reps (with backpack or
dumbbell) Tricep dips: 4 sets, 10-25 reps (can use bench)

Day 6: Pull (Back, Biceps, Abs) Back (Lats) Pull-ups: 4 sets to failure (last 2
sets with backpack) Biceps Chin-ups: 4 sets to failure (first 2 sets slow and
controlled, last 2 sets with backpack) Abs L-raises on pull-up bar: 4 sets to
failure Alternative ab exercise: 4 sets to failure (activates obliques and
regular abs)

Day 7: Legs Legs Pistol squats: 6 sets each leg (can use backpack)
Burpees: 3 sets, 2 min each (2 minutes on, 30 seconds rest) Box jumps: 3
sets, 45 sec each (45 seconds on, 20 seconds rest) Bulgarian split squats:
3 sets (use dumbbells or backpack)

Additional Exercises Neck Neck curls: 4 sets (use light weight, rest on
forehead, not to failure) Body weight neck exercises: 4 sets (includes
nodding head up/down, chin to chest, chin to shoulder, ear to shoulder)
Neck exercises can be incorporated into any day as a short, additional
workout.

Notes: Ensure to warm up before starting each workout and cool


down/stretch after finishing. Adjust the resistance (weight in the
backpack) as needed to ensure the exercises are challenging but
manageable. Maintain proper form to prevent injury. Allow at least one
rest day per week (Day 4) to recover. If needed, you can take additional
rest days or adjust the routine based on your fitness level and recovery
rate. This routine follows a push/pull/legs split, ensuring all major muscle
groups are worked evenly throughout the week.

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