Help with plan please

Bigger Stronger Leaner
1

Hey guys. Is this plan ok for a bulk, focused on my side delts, rear delts, legs as weak points

Test 200
Mast 200

Push:

Dumbbell Lateral Raise: 4x12

Lat Partels (SS):

Incline Bench Press: 4x12

DB Lat Overheads [SS]

Dumbbell Shoulder Press: 4x12

Cable Chest Fly: 4x12

Facepull: 4x12

Rear Delt Raise: 4x12 (SS)

Tricep Pushdown: 4x12

Dips: 4x12

Pull:

Lat Pulldown: 3x12

Lat Pushdown: 3x12

Cable Row: 3x11

Pull-ups 3x12

Chin Ups: 4x12

Dumbbell Shrug: 3x12

EZ Curl: 4x12

Legs:

Back Squat: 3x12

Romanian Deadlift (RDL): 3x12

Leg Extension: 4x12

Lying Hamstring Curl: 3x12

Standing Calf Raise: 5x12

Seated Calf Raise: 5x12

Cable Crunch: 5x12

Upper Day:

Cable lat Raise: 4x12

Smith Bench Press: 4x8

Incline Dumbbell Press: 4x12

Rear Delt Machine: 5x12

Skull Crusher: 5x12

EZ Curl: 4x12

Preacher Curl: 4x12

Lower Day:

Hack Squat: 3x12

Leg Press: 4x12

Leg Extension: 3x12

Lying Hamstring Curl: 3x12

Standing Calf Raise: 5x12

Seated Calf Raise: 5x12

Cable Crunch: 5x12

2

I’m not going to critique your program so if you think it’ll work - run it.

But if you want to target growth in certain muscles (medial and rear delts), train them more frequently. Hit side laterals and rear flyes every day you train.

I’m a fan of the PPL/UL split - not many people run it.

2 Likes
3

I can’t comment if that’s a good plan for you. For me, it would be too much total volume and too much redundancy/junk volume.

But if you can do it along with a good diet, I can’t imagine a world in which that wouldn’t have you growing!

4

I find it interesting your goal is to gain mass and you posted your drugs and your lifting but not your nutrition.

3 Likes
5

Hey mate. That’s because my diet is sound.

  • Lean meats like Chicken, Turkey, Siroin.

  • Clean carbs like Rice, Skim Arla Milk, Potato, Sweet Potato.

  • Healthy fats like Olive Oil, Peanut Butter etc.

300 cals above maintenance for a lean bulk, trying to avoid adding as much fat as I can.

I am currently sitting at 166lbs and 11% body fat. So I’m in a good position to see how the cals are working and if I can add more.

6

Hey man. What in my plan would you consider junk volume?

I’m getting 12-14 sets for most muscle groups and 16-18 for lagging parts, spread over multiple
Days.

Research suggests anything up to 20 sets is ok?

But I’m here to learn, so please, if you feel you can help in anyway please let me know :slight_smile:

7

IMG_5334
IMG_53344284×5712 4.41 MB

Here’s my breakfast.

Shake with Kiwi

555 cals
66 Carbs
12 Fat
44 Protein

8

Yeah, that’s great if that’s what gets you. Don’t listen to me if it works. I respond to increased intensity with less total volume and more rest.

For example, I would never do standing calf raises followed by seated. If I couldn’t get the job done with 3-4 sets on standing after already stretching and pre fatiguing on hack squats, etc, I certainly won’t be benefiting from extra sets seated. It would just be a waste of time for me personally. Same with the ez curl followed by preacher.

9

That’s really interesting. I will consider this. My calves are a joke and I just assumed I needed 20 sets per week or so really grow.

10

The problem is, you’re 166 pounds and you’re worried about growing your calves and side delts.

2 Likes
11

I get that and I appreciate the thought process. But I’m happy with my body symitry other than legs and side delts. They are lagging and need to be brought up more as I grow, otherwise it’s all gonna be out of proportion.

So yeah, legs specifically and top of my arms need a bit more work.

Il keep hitting the gym, eating and sleeping and see how I get on.

Got a banging chilli tonight.

IMG_5384
IMG_53841320×2868 293 KB

12

This… But maybe he’s short :sweat_smile:

Anyway with gear you can do pretty much whatever (to a point obviously)

But for calves I would advice you hit them 5x a week, like at the begging of each session, just one exercise with intensity

For delts yeah two sessions would be best…

Also junk volume not really… Last prog I was doing 130 sets without counting calves and abs and I grew as a natural so you can certainly push the enveloppe.

I would advise though to start on the lower volume side and increase only if you don’t see any results

13

I’ve got a six (skinny) pack, so that’s something haha

I had to get all the fat off me to have a clean starting point. Yes, I’m a fuckin rake right now, but give me 4 months. I know my training, diet, rest is on point. All I need is time.

5 x a week. Will they recover ok as il be hitting them M-F?

I’m not looking to blow up either, hence the low dose dry cycle.

14

I trained them everyday for a month (7/7) for a challenge and they grew 1 cm and gained a good amount of strength

Also, do some tibialis raises during your rest time

15

What was your daily routine then mate?

16

I would change everyday to not get bored, stuff like

• 1 set of 100 with a moderate weight and as little pauses as possible

• 2 sets of 10 + 10 partials + 10 iso-hold

• 3 sets of 10 reps + 10 secs on toes + 10 reps + 10 secs on toes + 10 reps and 10 secs again (if I can do it)

• 4 heavy sets of 8-10

17

Ok so 1 set per day and just do totally diff stuff. How many sets per week min please?

Going to start this tomorrow.

18

So I’m five days in now to calves every da

I’ve done two workouts at the gym and free at home we have weighted vest I grabbed.

My calves are fucking sore lol.

I’ve been changing it up. Yesterday I did 75×2 60 kg on the leg press. Today I just did three sets of 45 with a 10 kg weight vest on With three sets of 10 tibiaalas raise inbetween.

I’m going to measure my legs on Monday when I report back in four or five weeks