How to get a good volume? Through this six-week training plan!

How does bulkingwork in a simplified way ? You go to the gym, choose complex exercises, do them hard, with good technique and in a rep range suitable for volume. When you get home, youcram in a bunch of protein and some carbs. Then you rest and do it all over again...

If you think about it too much, complicate the exercises, the sets and reps, the results will stall. Confusing is good (the muscles that is), but complicating is not.

We bring you this six-week program that you'll really like! It's only for 4 days a week, so it won't take over your life; it can be modified in terms of exercise selection, and the basics aren't extravagant or complicated. It is a linear periodization. Nothing complicated, simply a bit of volume for six weeks.

The concept of the program

This program is a simple linear periodization, which means that the load and number of reps are added at each stage. The program is divided into three bi-weekly phases and all exercises are approached in a linear model (more load, less reps).

The set and rep breakdown for most exercises will look like this: 1, 2 and 3 refer to the first, second and third exercises for that body part.

The most notable exception to this scheme is the legs, where a bit more reps go, as the lower body usually responds better to this. It's the same for thetraps, calves and abs. These parts also respond better to more reps.

As you can see, the number of reps doesn't fluctuate dramatically; with the exception of the legs, the rep counts for the major muscle groups don't exceed 15. They then drop to only 5 in the last two weeks. Most sets are between 8 and 12 reps, which is ideal for volume.

Training split

Feel free to train any 4 days of the week. On rest days there will be no gym, but give yourself any form of active rest. (cardio, yoga, etc.)

Breaks do not need to change dramatically between phases. Rest the entire program for 1 or 2 minutes between sets. Exercises with five sets will be very hard (5 x 10, 5 x 8, 5 x 5). Take a full 2 minute break there. Take shorter breaks on the easier schemes. For small body parts, it can easily be as little as 45 seconds.

Day 1: chest and back

Warm-up: 5 minutes of light cardio + 50 reps of standing stretches with a rubber band + 1-2 light sets of 10-15 reps each

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

Back

Chest

In chest and back training, start with the part you prefer to train. You can also create a superset of a chest exercise and a back exercise, like the famous Arnold liked to do.

Day 2: Legs

Warm-up: 5 minutes of light cardio + 1-2 light sets of 15-20 reps of leg extensions + 1-2 light sets of 10-12 reps of squats

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

Quadriceps/Buttocks

Hamstrings

Day 3: shoulders, traps, abdomen

Warm-up: 50 jumping jacks (focus on full range of motion in the shoulder) + 50 reps of standing lunges with a rubber band + 1-2 light sets of 10-15 reps of shoulder presses

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

Shoulders

Trapeze

Abdominals

Day 4: arms, calves

Warm up: 50 jumping jacks (to warm up the calves) + 1-2 light sets of 10-15 reps of biceps raises and triceps pulley press

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

Hands

superseries with:

Superseries with:

Calves