High Frequency Pure Bulk Workout | Team Fitswat

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Workout Description

He used the following weekly training split:

  • Day 1 – Quads, Hamstrings & Calves
  • Day 2 – Chest & Triceps
  • Day 3 – Back & Biceps
  • Day 4 – Quads (am), Hamstrings & Calves (pm)
  • Day 5 – Shoulders & Forearms
  • Day 6 – Rest

Quads, Hamstrings & Calves

Exercise Sets Reps
Leg Extensions 4 8-12
Front Squat 4 10-12
Leg Press 3 10-12
Hack Squats 7 5-7
Stiff Leg Deadlifts 4 10-12
Leg Curl 4 10-12
Seated Leg Curl (Dagger) 7 5-7
Standing Calf Raise 4 15-20
Leg Press Calf Raise 4 15-20
Seated Calf Raise 7 12-15

 

Chest and Triceps

Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8

 

Back & Biceps

Exercise Sets Reps
Deadlift 5 10, 8, 8, 6, 4
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Close Grip Lat Pull Down 3 10, 10, 8
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10

 

 

Quads – AM

Exercise Sets Reps
Leg Extensions 4 8-12
Front Squat 4 10-12
Leg Press 3 10-12
Hack Squats 7 5-7

Hamstrings & Calves – PM

Exercise Sets Reps
Stiff Leg Deadlifts 4 10-12
Leg Curls 4 10-12
Seated Leg Curl 7 5-7
Standing Calf Raise 4 15-20
Leg Press Calf Raise 4 15-20
Seated Calf Raise 7 12-15

 

Shoulders and Forearms

Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Note: Dumbbell shrugs and upright row can be supersetted.

 

Highly recommended Diet Plan : Team Fitswat | bulk Diet Plan – FitSwat  👈

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