Workout Routines

December Bulk Fest

A 4-week plan to keep you building muscle through the holidays.

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The holiday season has arrived, complete with mistletoe, dreidels, and holiday eating. This is the best time of year to spend time with family and friends, but even better for bulking. The calorie surplus is ideal for putting on slabs of muscle, but there’s one catch, it’s going to take dedication, consistency and lots of hard work.

Enter the 4-week December Bulk Fest.

To stimulate the muscles maximally, a body part split has been chosen. This will have you in the gym 5x/week.


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Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

Chest/Tris

Legs

 

Back/Bis

Shoulders

Low Intensity Cardio/Abs

In addition, you’ll perform a supplemental program consisting of pushups, pull-ups and lateral raises. This mini-workout should be performed as a separate workout from the main workout and performed daily. On the first day, perform 10 pull-up variations (use different grips), 25 push-ups and 25-lateral raises. Every day following, add one additional repetition. Therefore, on day 2, you’ll perform 11 pull-ups, 26 push-ups and 26 lateral raises. You’ll add one rep per day for 4 weeks. Use perfect form and focus on the muscular contractions. Used a controlled tempo and minimize momentum.

If possible, try to have an AM session and a PM session. Also, due to the high frequency of these movements, it’s strongly recommended you use a suspension trainer for the push-ups and pull-ups. This will be easier on your joints as the movements aren’t as restricted due to the dynamic nature of the handles/rings.

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