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2008 bulking training splits, principles and workouts.

Tuesday, September 16, 2008 by  
Filed under Daily Blog

September
16
2008

If you missed yesterday’s update, I posted and discussed my diet and supplement plans for my upcoming bulk (which starts on September 29, 2008).

Today I’d like to post and talk about my 2008 bulk training splits, training principles and samples of the actual workouts I’ll be doing.

First, let’s go over the training schedule I will be following for my 2008 bulk. I will be alternating 1 week of “core” training with one week of “intensity” training.

The “core” workouts will focus on very heavy, low volume compound lifts and are designed to increase my strength. I’m only going to be doing one or two exercises per muscle group during the core weeks. I’ll do approximately 4 warm-up sets followed by 4 increasingly difficult working sets – the last of which will be close to my 1RM and will end in failure.

The “intensity” workouts are designed for hypertrophy, and will be considerably higher in volume compared to the core workouts. The “intensity” workouts are also designed to provide functional rest from the very heavy core training. I’m going to be doing all kinds of things to shock my body into growth and up the intensity: supersets, drop sets, rest-pause sets, giant sets… I’m also going to be using exercises that I’ve either never done before, or use infrequently (including Olympic lifts such as hang cleans, high pulls, jump shrugs and so on.)

As I mentioned yesterday, in order to keep fat gains to a minimum, I’ll be doing several weeks of bulking followed by short periods of cutting. The plan is to bulk/cut for a total of 13 weeks, as follows: 4 weeks of bulking (September 29, 2008 – October 26, 2008), 1 week of cutting (October 27, 2008 – November 2, 2008), 4 weeks of bulking (November 3, 2008 – November 30, 2008), 1 week of cutting (December 1, 2008 – December 7, 2008) and, finally, 3 weeks of bulking (December 8, 2007 – December 28, 2008).

Again, I will alternate “core” and “intensity” weeks the entire time. I will also be performing HIIT cardio during the cutting weeks. Here are my training splits:

BULKING WEEKS
(September 29, 2008 – October 26, 2008; November 3, 2008 – November 30, 2008; December 8, 2008 – December 28, 2008) CORE
Monday: Legs
Tuesday: Off
Wednesday: Chest, Delts & Triceps
Thursday: Off
Friday: Back & Biceps
Saturday: Off
Sunday: Off
INTENSITY
Monday: Quads & Hamstrings
Tuesday: Chest & Triceps
Wednesday: Off
Thursday: Back & Biceps
Friday: Delts, Traps & Calves
Saturday: Off
Sunday: Off

 

CUTTING WEEKS
(October 27, 2008 – November 2, 2008; December 1, 2008 – December 7, 2008) CORE
Monday: Legs; 9 Minutes HIIT Cardio (PM)
Tuesday: 16 Minutes HIIT Cardio (PM)
Wednesday: Chest, Delts & Triceps
Thursday: 16 Minutes HIIT Cardio (PM)
Friday: Back & Biceps; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: Off
INTENSITY
Monday: Quads & Hamstrings; 9 Minutes HIIT Cardio (PM)
Tuesday: Chest & Triceps
Wednesday: 16 Minutes HIIT Cardio (PM)
Thursday: Back & Biceps
Friday: Delts, Traps & Calves; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: 16 Minutes HIIT Cardio (PM)

These are the general training principles I will be following for my 2008 bulk.

CORE

  • Just one or two exercises for each muscle group.
  • Up to 5 warm-up sets.
  • Up to 5 working sets.
  • Each working set will (generally speaking) increase in weight and decrease in reps.
  • Final 1 or 2 working sets to be 1-2 reps, often ending in failure.
  • Very heavy weights.
  • 2-4 minutes rest between sets, up to 5 minutes rest between exercises.
  • Strive to increase the weights used from one core week to the next.

INTENSITY

  • Primary objective is extreme intensity.
  • No set structure to these workouts – be inventive and use imagination.
  • Use any and all techniques to increase intensity: Supersets, giant sets, rest-pause sets, drop sets, etc…
  • Higher volume workouts as compared to the Core workouts.
  • Workouts need to be quick (less than 45 minutes), absolutely relentless and totally brutal.
  • Incorporate Olympic exercises into these workouts.

Here are my actual workouts for the first “core” week and “intensity” week. As you can see, I’m going to start squatting again for the first time since I injured my back. Actually, I did squats last week and everything felt fine. Mentally it was a bit of a hurdle to get back under the bar, but I’m ready now.

For future reference, I’ve updated my Training page and Food & Supplement Log page with all the information I’ve posted over the past couple of days.

I think that covers everything! Now all I have to do is execute the plan. I’m looking forward to it.

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