As summer draws to a close, bulking in winter to us bodybuilders is second nature, we turn to our bulking season workout plan to utilize the break in competitions along with the cooler workout climate so we can push harder…
We use this time to augment our preparation along with pack on extreme muscle mass.
We do this before summer comes back around, before we need to get our more chiselled summer physiques out in plain view, to do this we basically EAT loads more!
Then hit the gym HEAVIER to pack on extreme muscle mass along with bulk.
Try not to stress though I have arranged a simple winter bulking season workout plan, that utilizes heaps of compound lifting to help establish muscle mass rapidly.
Be that as it may, before you begin, you might want to consider my accompanying tips for maximum effect:
Eat More (Healthy) Calories
When you’re building, eating at a caloric surplus is fundamental, you can’t develop without sustenance. Be that as it may, you can’t toss sustenance down your throat with no respect for its heal effects.
While protein is crucial for muscle gain, you additionally need to continue eating balanced healthy nourishment from multiple sources.
Swap refined starches for wholegrains, fizzy beverages for water and desserts for greens If unlike myself along with many vegans you are not living like this already.
Building season is no reason to pig out on low quality sustenance.
It’s likewise an extraordinary period to begin supplementing your eating regimen with protein beverages to help up your calories and bolster your efforts in the gym after all to lift heavier than you ever have before, you are going to need more energy than you have ever had before.
I cannot stress this enough with my online personal training clients rest is so integral to the muscle building process, that for some bodybuilders it can nearly make you have a feeling that you’re being lazy.
Without enough rest however, your muscles can go into a condition of catabolism because of the hormone, cortisol…
Rest enables your muscles to repair so get plenty in. It’s winter all things considered, like myself get the PS4 or PC games out!
Compounds Are King
Regardless of the divide supported by numerous gym goers, the most ideal approach to pack on mass is to perform HEAVY compound lifts.
Now I am that guy who will tell you the truth along with why I chose to share this bulking season workout plan… don’t listen to all those fairy nonsense fake tales, fake news etc get the frick lifting heavy if you want to get bigger, its that simple.
Lifting heavy helps advance, boost along with encourage the best arrival of testosterone for your muscle building journey, as the exercises include the most measure of muscle mass across your body. Bicep curls won’t get you huge, however dead-lifts or squats can!
The Four Week Program
The accompanying is an example of a 4 day out of each week program that can be utilized all through winter.
Since mass is the objective, we’ll be going through a fourteen day ‘quality daily practice’ followed by a 2-week ‘volume’ stage to expand gains.
Please note, within the bulking season workout plan, you ought to guarantee you’re lifting near failure.
This means you should feel exhausted by the last couple of reps of each set. On the off chance that it’s easy, it isn’t working, you are not doing it right!
The initial two weeks of the program also see you performing heavier lifts for around 6-8 reps at 70-80% of your 1 rep max. This helps to boost muscle gains dramatically.
Initial 2 weeks
Fit rest days in where wanted. In the second week, up the weight sum anyplace between 1-5kg.
Day 1 – Back
- 5 x 8 Barbell Shrug
- 5 x 8 Dumbbell Raise
- 3 x 8 Deadlift
- 5 x 8 Bent Over-Rows
- 3 x 6 Pull-Ups
Day 2 – Chest
- 5 x 6 Bench Press
- 5 x 8 Pec Flys
- 5 x 6 Incline Bench
- 5 x 8 Decline Dumbbell Bench Press
Day 3 – Legs
- 3 x 8 Barbell Squat
- 5 x 8 Leg Extension
- 5 x 8 Dumbbell Lunges
- 3 x 8 Front Squats
Day 4 – Arms and Shoulders
- 3 x 8 Military Press
- 5 x 8 EZ Bar Bicep Curls
- 5 x 8 Overhead Tricep Extensions
- 3 x 8 Chin-Ups
Second 2 Weeks
This phase focuses on volume to induce hypertrophy. Ensure you’re lifting a HEAVY weight that leaves you fully feeling fatigued by the end of each set.
This will indeed be different per person but seriously don’t be a frig fairy, kick that shit up a gear, we want to build muscle not a frigin daisy patch in your garden!
Day 1 – Back
- 5 x 12 Barbell Shrug
- 5 x 12 Dumbbell Raise
- 3 x 10 Deadlift
- 5 x 12 Bent Over-Rows
- 3 x 10 Pull Ups
Day 2 – Chest
- 3 x 10 Bench Press
- 5 x 12 Pec Flys
- 3 x 10 Incline Bench
- 5 x 12 Decline Dumbbell Bench Press
Day 3 – Legs
- 3 x 10 Barbell Squat
- 5 x 12 Leg Extension
- 5 x 12 Dumbbell Lunges
- 3 x 12 Front Squats
- 5 x 12 Seated Leg Curls
Day 4 – Arms and shoulders
- 3 x 12 Military Press
- 5 x 12 EZ Bar Bicep Curls
- 5 x 12 Overhead Tricep Extensions
- 5 x 12 Dumbbell Shrugs
- 3 x 10 Chin-Ups
By using my workout GUIDE ( I say that as it has varying factors for the best effects along with your effort included with knowledge ) through the span of a couple of months, you should begin to see incredible gains.
Increase your protein intake be that plant ( is my preferred being vegan ) or animal based, as your body cannot build muscle without amino acids.
You can also come across a colossal scope of mass building supplements, for example, whey protein shakes etc but honestly nothing beats simply eating MORE and working out HARDER.
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