bulking and cutting workout plan pdf

This amount should remain constant on training and non-training days. Aim to lose 05 to 1 of bodyweight per week.

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After just 10-12 mins you will be as spent as any drawn out cardio session.

. Legs Hypertrophy Day 7. Whereas little to no cardio was done while bulking the switch to cutting will usually be accompanied by a massive increase in cardio activity. Skull Crushers 8 sets of 5 reps.

BULKING WORKOUT PROGRAM ULPPL SPLIT Our bulking program is ULPPL which stands for Upper Lower Push Pull Legs. Diamond Pushups 8 sets of 10-20 reps. 42 How do I transit from bulking to dieting on this routine ie.

Standing Military Press 8 sets of 5 reps. Monday Wednesday Friday. Days workout split monday chest biceps tuesday legs wednesday shoulders traps thursday arms friday cardio abs saturday back triceps sunday off monday - chest biceps chestbiceps exercise sets reps warm up 1.

Bulk workout plan note. Mon thurs back phase 1. Lateral Dumbbell Raises 8 sets of 10-20 reps.

This means going as hard as you can for 1 minute and then going slow for 1 minute and then back to fast and so on. 6 Days Time Per Workout. By following this plan diligently for several weeks you will be able to lose up to 2 3 pounds of fat per week while building lean muscle tissue.

Day 3 Back Biceps. As the point of bulking is to pack on muscle its important to lift heavy in a moderate rep range of about 8-12 reps per set. Mon thurs exercise 1 flat barbell bench press 2 incline barbell bench press 3 superset dumbbell flyes w dumbbell pullover exercise 1 leg raises rep ranges 5 sets of 25 reps exercise 1 wide grip chin ups 2 superset 2 of the following.

Barbell Bodyweight Dumbbells Machines Author. Build as much muscle mass as possible. Take lean body weight in pounds and multiply by 10 to calculate daily protein intake in grams.

Now the amount of fat gain depends on various factors. Push ChestTricepsShoulders Bench Press. The recommended schedule is as follows.

Mon thurs abs phase 1. Workout A - Back and Biceps. Team Muscle Strength.

Diet 41 I want to cut on this routine. Its very important that you keep your body fed on this program so that you dont set yourself up to get hungry. Be Specific Just as with cutting there are 3 main factors of a proper bulking cycle.

Team Muscle Strength. Push Pull and Legs. Build Muscle Training Level.

Workout B - Back and Biceps. This routine is best performed with a rep scheme of either 5 sets of 5 reps or 4 sets of 8 reps. Were talking 30-120 minutes of steady state cardio 3-7 times per week HIIT workouts 2-5 times per week and potentially even more.

Barbell Bodyweight Cables Dumbbells EZ Bar Author. Mix of whey and casein protein and along with two cups of skim milk your body will have enough protein to last a while. 314 So basically an olympic variant every workout.

Increase strength in the 6-8 rep range. Tempo is the home gym and trainer all in one. Lower Strength Day 3.

4 Days Time Per Workout. Lose Fat Training Level. Workout B - Chest and Triceps.

Workout A - Chest and Triceps. For a 215 pound guy that means to aim to lose roughly 1 to 2 pounds per week. So our man with 180 pounds of lean body mass should consume 200g of protein daily.

Guru mann fitness inc. 10 Weeks Days Per Week. However it is better to keep your cardio sessions short by doing something like an interval stationary bike session or a run for about 10-12 mins.

Try a smarter approach to home fitness. 12 Week Free Bodybuilding Program Goals. Base your workouts around compound lifts like the squat and bench press and add in assistance exercises to focus on particular muscle groups.

How to Track Progress During a Cutting Phase. THE BULKING PLAN HOME OF GAINS MEAL PLANNER PICK ANY ONE PICK ANY ONE 1 4 LOADED OMLETTE PEANUT BUTTER AVO CHOC SMOOTHIE SCRAMBLED EGGS CHERRY TOMS MILLIONAIRE SHORTBREAD PORRIDGE 3 eggs 4 pieces wafer ham handful mushrooms handful spinach 2 wholemeal toast 300 ml whole-milk 12 avocado 2 tbsp peanut butter 1 tsp. Push ups 2 max superset 2a.

Acclimatize your body to high volume training. Ad A Huge Selection of Workouts both Cardio and Weights. Incline Barbell Press 8 sets of 5 reps.

315 You may want to watch out for shoulder girdle overload. Push up on dumbbells 3 3. 316 Why are higher reps recommended for the arm exercises.

Emphasise steady progress in your lifting. Workout A - Legs and Shoulders. Avoid adding excess body fat.

What Is The Best Workout To Get Cut. Note that these dont have to be set days. Mass phase 1 workouts chest phase 1.

This is a 5 day workout routine. Flat Bench Dumbbell Press. When progress stalls lower calories by 250-500 per day lower end of scale the smaller andor leaner you are.

The workouts the diet and the supplementation. Pull Ups 8 sets of 5-8 reps. Pull Hypertrophy Day 6.

If you review as much research as I have youll come to one conclusion. Incline Dumbbell Flyes 8 sets of 5 reps. 3 minute rest after each superset.

Just like most workouts this workout is split into 3 days. Workout B - Legs and Shoulders. Push Hypertrophy Day 5.

Upper Strength Day 2. 10 Weeks Days Per Week.

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