Need suggestions for a 12-weeks bulking program

Wiltord1982
Wiltord1982 Posts: 312 Member
edited November 8 in Goal: Gaining Weight and Body Building
Hey guys,

This is my second bulk, I've been at it for two months now. I'm looking for a 12 weeks program which I would start in January. What are your suggestions? I have access to a full gym so I can do pretty much everything.

I'm currently following a program I made for myself. It's a 3-days split program with supersets. I did good gains but I'd like to try something different. I'm always opened to lefor learning arn new stuff.

Thanks for your suggestions!

Replies

  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Lots of great programs on bodybuilding.com or muscleandstrength.com.

    This is the program I used last bulk and LOVED. There's also a 3-day/week and 4-day/week version.

    http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html
  • Wiltord1982
    Wiltord1982 Posts: 312 Member
    That looks great. I like its variety!
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    I had an amazing time with it and got great results.
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  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    MrM27 wrote: »
    PwrLftr82 wrote: »
    Lots of great programs on bodybuilding.com or muscleandstrength.com.

    This is the program I used last bulk and LOVED. There's also a 3-day/week and 4-day/week version.

    http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

    OP, that program above a friend of mine asked me to review for him last month and I found it to appear very solid. The main thing I told him was that the work load is high and you should make sure you are able to recover properly to run it effectively.

    That's why I offered the 3-day and 4-day alternatives as well ;)
  • arnold824
    arnold824 Posts: 52
    Here's mine but it's very hard to explain all of it in this forum so I uploaded my word file containing the schedule, I used it to print the pages and post it on the wall of my room. Seeing as you aren't a beginner, I suggest starting immediately at Week 4's schedule and keep at it for as long as you need.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    arnold824 wrote: »
    Here's mine but it's very hard to explain all of it in this forum so I uploaded my word file containing the schedule, I used it to print the pages and post it on the wall of my room. Seeing as you aren't a beginner, I suggest starting immediately at Week 4's schedule and keep at it for as long as you need.

    Why leg press rather than squats?
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  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    MrM27 wrote: »
    PwrLftr82 wrote: »
    arnold824 wrote: »
    Here's mine but it's very hard to explain all of it in this forum so I uploaded my word file containing the schedule, I used it to print the pages and post it on the wall of my room. Seeing as you aren't a beginner, I suggest starting immediately at Week 4's schedule and keep at it for as long as you need.

    Why leg press rather than squats?

    Because squatting is hard.

    Just spit out my water--thanks for the laugh!
  • KingRat79
    KingRat79 Posts: 125 Member
    if you're a beginner I would recommend any program that a) focuses on big compound movements(squat deadlift and bench), and B has progressive overload.
  • 3laine75
    3laine75 Posts: 3,069 Member
    MrM27 wrote: »
    PwrLftr82 wrote: »
    arnold824 wrote: »
    Here's mine but it's very hard to explain all of it in this forum so I uploaded my word file containing the schedule, I used it to print the pages and post it on the wall of my room. Seeing as you aren't a beginner, I suggest starting immediately at Week 4's schedule and keep at it for as long as you need.

    Why leg press rather than squats?

    Because squatting is hard.


    Haha we really need a 'like' button
  • arnold824
    arnold824 Posts: 52
    edited December 2014
    PwrLftr82 wrote: »
    arnold824 wrote: »
    Here's mine but it's very hard to explain all of it in this forum so I uploaded my word file containing the schedule, I used it to print the pages and post it on the wall of my room. Seeing as you aren't a beginner, I suggest starting immediately at Week 4's schedule and keep at it for as long as you need.

    Why leg press rather than squats?

    You could tweak the routine based on your needs :) . You could read this article http://www.bodybuilding.com/fun/shannon1.htm as a reference for training either one. But at the end of the day, what's most important is exercising your targeted muscle. There are hundreds of exercise variations to target different type of muscles, it's up to you to choose which best suits you and what kind of exercise really hits those muscles.

    I actually had this program off of the internet, I first tried what it said and I had results so I didn't change anything. I'll try mixing it up though :smile:
  • FaridPERU
    FaridPERU Posts: 172 Member
    when im trying to bulk up i prefer to do full body workouts and use barbells and dumbbells only! only train 3 days a week such as 5x5 strong lifts, eat like a pig / clean eating!! a SLEEP!!
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