Winter Bulk Up Program

Back, Traps, and abs 

Deadlifts 3 sets

Barbell Rows 3 sets

Dumbbell Rows 3 sets

Lat Pulldowns 3 sets

Cable Rows 3 sets
Dumbell Shrugs 3 sets

Barbell shrugs 3 sets

 Chest and cardio 

Bench Press 3 sets

Incline Bench 3 sets

Hammer Strength 3 sets

Incline Dumbbell Flyes sets

Dips 3 sets

 Quads  Calves and abs

Squats 3 sets

Leg Press 3 sets

Hack Squats 3 sets

Quad machine 3 sets

Calf Raises 3 sets

Standing Calf Raises 3 sets

 Shoulders, Traps, Cardio

Sitting Barbell Overhead Press 3 sets

Sitting Dumbbell Overhead Press 3 sets

Side Laterals 3 sets

Barbell Upright Rows 3 sets

Bent  Laterals 3 sets

Barbell shrugs behind the back 3 sets

Close grip upright row 3 sets

Biceps and Triceps

Close grip bench press 3 sets

Lying skull crushers 3 sets

Tricep kickbacks 3 sets

Barbell Curl 3 sets

Preacher Curl 3 sets

Hammer Curl 3 sets

Hamstrings  Calves and abs

Straight leg dumbbell deadlifts 3 sets

Lying Hamstring Machine 3 sets

Seated Hamstring Machine 3 sets

Standing calf raises 3 sets

Seated calf raises 3 sets

This is a basic routine for building mass and strength. For the first 3 times u do this workout routine keep the rep range around 12-15 then if you are feeling strong and confident the next 5 weeks you can keep it 12 reps to 10 reps.  Change up the order you do each exercises.  Stick with mass building exercises first for building mass, such as the bench press, deadlift, and squat.  Machines aren’t going to get you very far if you want to get bigger.  You needs to use free weights, barbells, and dumbbells at this point .  Now its been about 2 months since you started lifting I would move the rep range between 10- 6 reps for the next month.  You are going to feel a lot stronger at this point.  For the 1^st week or 2 keep it between 10 to 8 reps then work your way down to 8 to 6 reps in your 3^rd and 4^th week.  You should be sticking with this routine but once in a while adding in some different exercises here and there Example: Cable Pushdowns instead of Tricep Kickbaks.  Now for the last month you might want to test your luck and see how strong you got, that’s what I like to do.  It’s my favorite part.  So I like to keep the rep rangE between 6 to 4 reps.   During the last 2 weeks of training I get as low as 1 rep on the bench.  I get to a 3 rep max on the deadlift and a 4 rep max on the squat.  This last month you train can be about getting stronger or personal goals you can keep the reps between 8-3 reps if you’re not so concerned with strength,  Once again, you are going to be substituting some exercises hear and there, but sticking with compound movements and varying the order of them.  Example Cable Side Laterals instead of regular side laterals.  When you do cardio in this workout I would do a 25 minute session.  Either walk on the treadmill, do sprints in the gym, box, or swim.  Vary it up to keep your body guessing, When you do abs, you should do a lot of bodyweight and core strengthening exercises.  Lying crunches with your legs in the air are my favorite.  Do medicine ball crunches.  Planks, a lot planks, all the time. Those are very important for building a solid core.  Increase the time you can hold it as the weeks go by.  You might wanna do some regular crunches, decline, off the bench too.  But stick with body weight exercises for the most part, It will get your core very strong.  Now my friend, after this 4 month workout, you take a week to a week and a half off, and relax.  Then on to the next phase.