- Tags:: #Workouts - date_start:: [[2024-11-30]] - date_end:: [[2025-01-11]] ## Objectives - Controlled bulking: put on muscle mass without compromising body shape much. - Prioritize if needed the muscles that were not work on the previous mesocycle: legs and back. ## Other notes - Since I'm no longer cutting, I don't need high weights. - Remember lower back disc injury risk. - Although I'm setting some reps, I'm aiming at doing each set with 4-0 RIR (reps in reserve), according to [[The scientific principles of hypertrophy training|The Scientific Principles Of Hypertrophy Training]]. - Most of my cardio is the high volume training. So only a couple of zone-2 45' sessions (on rest days) | Muscle Group | Starting Weekly Sets | Ending Sets | Contributing Exercises | | | -------------- | -------------------- | ------------- | ---------------------------------------------------------------------------------------------------- | --- | | **Quads** | 10 (MEV) | 18 (MAV-MRV) | Barbell Squats (4), Leg Extensions (3), Bulgarian Split Squats (3), Trap Bar Deadlifts (2, indirect) | | | **Hamstrings** | 10 (MEV) | 16 (MAV-MRV) | Leg Curls (6), Trap Bar Deadlifts (4), Hip Thrusts (1 indirect) | | | **Glutes** | 7 (MEV-MAV) | 12 (MAV-MRV) | Trap Bar Deadlifts (4), Bulgarian Split Squats (3),Squats (4, depending on depth) | | | **Back** | 12 (MEV) | 22 (MAV-MRV) | Pull-ups (6 sets), Barbell Rows (6 sets) | | | **Chest** | 12 (MEV) | >12 (MAV-MRV) | Barbell Bench Press (6 sets), Incline Dumbbell Press (6 sets) | | | **Shoulders** | 14 (MEV-MAV) | >16 (MAV) | Dumbbell Shoulder Press (6 sets), Lateral Raises (6 sets), Face Pulls (2 sets) | | | **Biceps** | 8 (MEV) | >14 (MAV) | Barbell/Dumbbell Biceps Curls (8 sets), Pull-ups (indirect) | | | **Triceps** | 6 (MEV) | >10 (MAV) | Triceps Rope Pushdown (6 sets), Barbell Bench Press (indirect), Dumbbell Shoulder Press (indirect) | | | **Calves** | 10 | 16 (MAV-MRV) | Standing Calf Raises (3), Seated Calf Raises (3) | | ### Pull Day - **Weighted Pull-ups**: 3 x 8 - **Barbell Rows** – 3 x 12 - **Face Pulls** – 2 x 12 - **Preacher curl** – 4 x 12 - **Hyperextensions** – 3 x 12 ### Leg Day A - **Barbell Squats** – 4 x 8 - **Leg Extensions** – 3 x12 - **Leg Curls** – 3 x 12 - **Standing Calf Raises** – 3 x 12 - **Planks** – 3 x 1' - **Side planks** – 3 x 1' ### Push Day - **Barbell Bench Press** – 3 x 8 - **Incline Bench Press** – 3 x 12 - **Shoulder Press** – 3 x 8 - **Lateral Raises** – 3 x 12 - **Triceps Rope Pushdown** – 3 x 12 ### Leg Day B - **Trap Bar Deadlifts** – 4 x 8 - **Leg Curls** – 3 x 12 - **Bulgarian Split Squats** – 3 x 12 - **Seated Calf Raises** – 3 x 12 - **Planks** – 3 x 1' - **Side planks** – 3 x 1'