dfehling

Sep 26th 2019

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Dave and Sam's Start

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 3x a week fullbody routine focuses on fast progression of strength/size gains. If you are new to lifting, or just coming off a video program, you have a ton of untapped potential. A full body routine was the standard in the pre-steroid era of BBing, and it is the best way to make rapid gains. The focus is on compound movements, which maximize results for time/effort.

Schedule:

1- Lift
2- Rest/foam-roll/stretch/cardio(if needed)
3- Lift
4- Rest/foam-roll/stretch/cardio(if needed)
5- Lift
6- Rest/foam-roll/stretch/cardio(if needed)
7- Rest

Progression:

Exercises shown are at the starting rep range. Each week you are to perform all exercises as straight sets at the low reps (6/12/10) for all 3 days. The second week you increase all reps by one (7/13/11), and on the third week you increase reps again for straight sets of 8, 14, and 12 reps. Finally on your forth week you increase weight by 5 lb (ea) and go back to sets of 6, 12 and 10 reps. You then repeat the process. An example of this if you are confused

Week 1
-Monday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps
-Wednesday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps
-Friday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps

Week 2
-Monday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up - 0 lbs 11 reps
-Wednesday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up- 0 lbs 11 reps
-Friday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up - 0 lbs 11 reps

Week 3

-Monday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps
-Wednesday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps
-Friday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps

Week 4
-Monday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps
-Wednesday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps
-Friday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps

Repeat Process

None of this applies to Reverse Flies. Work your way up to 2 sets of 20 reps, and then increase weight. Repeat

YOU MUST PICK A WEIGHT THAT YOU CAN DO 3 SETS OF 6, 2 SETS OF 12, AND 2 SETS OF 10 WHEN YOU START THIS ROUTINE.

Military Push-up is a variation that focuses more effort on your triceps. You start out with your hands directly under your shoulders, and a tight flat core (plank). When you go down your elbows need to tuck directly back, touching the side of your rib-cage. Go down to at least 90 degrees, farther down is okay. You can space your feet approximately 12" apart. When you are ready to add weight put a back pack on to load.

For Military Push-up/Chin-ups simply do as many reps as you can each time you perform the exercise until you can do 2 x 10 reps. If you need to start with a chair under you, or use an assistance band for Chin-ups that is perfectly fine. That also goes for starting on your knees with Military Push-ups

Stalling:

If you fail to reach the required reps for an exercise after a week (3x), lower the weight 5 lbs and perform that exercise at +1 reps from the previous high, either 9, 15, or 13 reps depending on the exercise, for the entire week before increasing weight and going back to the starting rep number (6/12/10)..

Cutting:

Perform all exercises with only 2 sets

Notes:

IF YOU MAX OUT YOUR WEIGHT FOR PILE SQUAT, switch to standard Dumbbell Squat, if you run out of weight for that switch to Bulgarian Split Squats.

IF YOU MAX OUT YOUR WEIGHT FOR STIFF LEG DEADLIFT, witch to single leg version

Do not add additional arm work! Increasing weight lifted for compound movements is your goal here, burning out your arms with curls/extensions will cause you to stall. remember, you are most definitely working your arms here.

You are not going to have small arms if you are reping 100+ lb DB's on these exercises.

If your grip strength is giving out on squats/DLs/rows, it IS okay to use straps, but only once you feel you can not hold the weight.

One final note, if you want to grow, you MUST eat enough food to steadily gain weight, approximately 1/2 - 1 lb per week. If the scale isnt going up you arent eating enough, and that means your muscles arent growing. Please google TDEE calculator

Shoulders 16 exercises, 2 hrs 4 mins

Barbell Shoulder Press	4x12 reps	rest: 60s
Smith Machine Rear Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Bodyweight Squat	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Bodyweight Squat	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Cable Rope Lat Pulldown	3x12 reps	rest: 60s
Bodyweight Squat	3x12 reps	rest: 60s
Cable Lateral Raise	2x12 reps	rest: 60s
Cable Deltoid Raise	2x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s

Legs 10 exercises, 1 hr 15 mins

Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Bodyweight Squat	3x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s

Chest 11 exercises, 1 hr 50 mins

Smith Machine Incline Bench Press	6x12 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	6x12 reps	rest: 60s
Dumbbell Bench Press (Palms in)	6x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s

Back 7 exercises, 53 mins

Machine Seated Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable One-Arm Side Bend	3x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Legs 10 exercises, 1 hr 15 mins

Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Bodyweight Squat	3x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s

Bi and Tris 16 exercises, 2 hrs 18 mins

Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Cable Rope Preacher Curl (Hammer)	4x12 reps	rest: 60s
Tricep Stretch	3x12 reps	rest: 60s
Kettlebell Goblet Squat	3x12 reps	rest: 60s
Bodyweight Squat	3x12 reps	rest: 60s
Bodyweight Lunge	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s