fitting 4 day bulking split into 3 days - ABCbodybuilding

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Old 02-19-2012, 01:47 PM
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Default fitting 4 day bulking split into 3 days

MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10


due to work commitments i need to fit this 4 day routine into 3 days (mo, wed, fri). i wonder how to do it... maybe move shoulders presses to chest/triceps workout and do calves with legs workout. what do you think about it?
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Old 02-19-2012, 04:39 PM
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Yeah you should train calves during your leg workouts; you could train shoulders during either upper day; personally I like to train them with back workouts.
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Old 02-21-2012, 07:30 PM
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There are a few things you could do. A) put calves after legs and tris and delts after chest B) Keep it the way it is but stretch it based on your work schedule like M-legs, W-chest F-Back M-Shoulder W Legs F-Chest etc.
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Old 03-11-2012, 10:53 PM
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Hi mate this is the bulk routine I use it gives oposing muscles full rest and lets u consume alot of calories on rest days

Monday_.back.n bis (calfs as an option)

wends_ cheat n.tris ( forerms as an option)

Friday legs n shoulders (includes calfs)
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