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fqqs 01-04-2012 09:12 AM

my friend's routine, need feedback
He wants to bulk but currently he is without Internet (problems with his provider) so he asked me to post here this on his behalf:

He can only work out 3 days a week.

Monday - Pull

Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Barbell curls 3x8-10
Concentration curls 3x8-10

Wednesday - Push

Bench press 5x5 (straight sets)
Dips (weighted) 3x6-8
DB Inc Flyes 3x10 (meanwhile triceps is recovering for military press)
Military press 3x6-8
Lateral raises 3x10-12
Inc tricep ext 4x8-10

Friday - Legs

Front squat 5x5 (straight sets)
Bulgarian split squat w/ db 4x6-8
Ham curls 3x8-10
Single leg calf raise 3x10-12
Single leg seated calf raise 3x10-12

2-3 min rest on compounds, 1 min on isolations (30s calves, abs)

I would be very grateful for your feedback

marinevet 01-05-2012 07:52 PM


That is a solid routine. However, here is the big rub.... Nutrition and excess calories. If both aren't good then it won't be very beneficial. I have been victim of dietary constraints while deployed on active duty so that my food choices and caloric intake just weren't that condusive fore muscle building.

iron_worker 01-06-2012 05:39 AM

It's a pretty solid foundation for a routine although the volume is pretty high. He's going to have to eat like an animal and sleep like a baby if he wants to keep up with that program.

If anything I would be more selective with the accessories.


FitnessFreek 01-06-2012 02:00 PM

Looks good, but like the others said, nutrition and rest are what it will come down to.

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