I’ve had the same training protocol for the past year or so and as all know, the body likes to be shocked into growth. So, a change in training intensity, volume, and frequency is necessary for my next bulking phase.
The below exercises are done at 5-8 repetitions for 4-5 sets.
[updated article: training protocol 1.1]
| MONDAY | TUESDAY | WEDNESDAY |
| BARBELL BENCH PRESS | BENT OVER DUMBELL RAISE | STRAIGHT ARM PULLDOWN |
| INCL. BARBELL PRESS | SEATED MACHINE PRESS | CLOSE GRIP CABLE PULLDOWN |
| CABLE FLYES | DUMBELL SIDE LATERAL RAISE | BARBELL BENT-OVER ROW |
| BODYWEIGHT DIPS | BEHIND OVERHEAD NECK PRESS | STANDING BARBELL SHRUG |
| INCL. DUMBELL FLYES | FRONT BARBELL RAISE | BARBELL UPRIGHT ROW |
| BARBELL DEADLIFT | ||
| SEATED MACHINE ROWS |
| THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| SINGLE LEG EXT. | CLOSE GRIP CHIN-UP | STRAIGHT ARM PULLDOWN | SINGLE LEG EXT. |
| SINGLE-LEG HAM CURL | BODYWEIGHT CLOSE DIPS | CLOSE GRIP CABLE PULLDOWN | SINGLE-LEG HAM CURL |
| BARBELL SQUATS | BARBELL PREACHER CURL | BARBELL BENT-OVER ROW | BARBELL SQUATS |
| LEG PRESS | CABLE TRICEP PULL DOWN | STANDING BARBELL SHRUG | LEG PRESS |
| STANDING CALF RAISE | STANDING DUMBELL CURL | BARBELL UPRIGHT ROW | STANDING CALF RAISE |
| WALKING DUMBELL LUNGES | BARBELL DEADLIFT | WALKING DUMBELL LUNGES |