Matt's Bulking Bodybuilding Transformation Workout Weeks 1-6

1 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

My workout during the bodybuilding,com 12 week challenge. Gonna Hit the Iron hard and the diet clean. Get ready for some intense training. First 6 weeks contain working to failure and next six weeks on strength and size.

Matt's Bulking Bodybuilding Transformation Workout Weeks 1-6

1 Week / 4 Days per Week / Intermediate

0 ratings
Matt's Bulking Bodybuilding Transformation Workout Weeks 1-6

Matt's Bulking Bodybuilding Transformation Workout Weeks 1-6

1 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

My workout during the bodybuilding,com 12 week challenge. Gonna Hit the Iron hard and the diet clean. Get ready for some intense training. First 6 weeks contain working to failure and next six weeks on strength and size.

Workout Goals

  • Gain Mass

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Cable Machine
  • Barbell
  • Decline Bench
  • Leg Extension Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15,12,10 reps, 01:00 rest
3 -- --:--:-- 15,12,10 -- 01:00
Default
Quads / Intermediate
3 sets, 12,10,10 reps, 01:00 rest
3 -- --:--:-- 12,10,10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12,12,10 reps, 01:00 rest
3 -- --:--:-- 12,12,10 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 12,10 reps, 01:00 rest
2 -- --:--:-- 12,10 -- 01:00
Default
Calves / Beginner
2 sets, 12,10 reps, 01:00 rest
2 -- --:--:-- 12,10 -- 01:00
Default
Calves / Beginner
2 sets, 12,10 reps, 01:00 rest
2 -- --:--:-- 12,10 -- 01:00
Default
Quads / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Hit the legs hard today. Start the week off with them to get them out of the way. Plus you don't have to worry about other people taking your machine. Who works their legs on Monday? you do.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Obliques secondary Traps secondary Forearms secondary Glutes secondary Shoulders primary Lats primary Middle back primary Chest primary Quads primary Abs primary Hamstrings primary Calves primary Biceps primary Triceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12,10,8 reps, 01:00 rest
3 -- --:--:-- 12,10,8 -- 01:00
Default
Chest / Beginner
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Chest / Beginner
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Biceps / Beginner
3 sets, 12,10,8 reps, 01:00 rest
3 -- --:--:-- 12,10,8 -- 01:00
Default
Biceps / Beginner
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Obliques secondary Traps secondary Forearms secondary Glutes secondary Shoulders primary Lats primary Middle back primary Chest primary Quads primary Abs primary Hamstrings primary Calves primary Biceps primary Triceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12,10,8 reps, 01:00 rest
3 -- --:--:-- 12,10,8 -- 01:00
Default
Lats / Beginner
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Lats / Intermediate
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Middle Back / Beginner
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Lower Back / Beginner
2 sets, 12,12 reps, 01:00 rest
2 -- --:--:-- 12,12 -- 01:00
Default
Abs / Beginner
1 sets, 20 reps, 01:00 rest
1 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
1 sets, 20 reps, 01:00 rest
1 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Super set the abs. Make sure you squeeze the lats on the close Grip lat pull-down and Use the lat pulldown bar on the cable row. That will hit the upper back.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Obliques secondary Traps secondary Forearms secondary Glutes secondary Shoulders primary Lats primary Middle back primary Chest primary Quads primary Abs primary Hamstrings primary Calves primary Biceps primary Triceps primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 10,8,6 reps, 01:00 rest
3 -- --:--:-- 10,8,6 -- 01:00
Default
Shoulders / Beginner
2 sets, 12,10 reps, 01:00 rest
2 -- --:--:-- 12,10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Triceps / Beginner
2 sets, 10,10 reps, 01:00 rest
2 -- --:--:-- 10,10 -- 01:00
Default
Triceps / Intermediate
2 sets, 10,8 reps, 01:00 rest
2 -- --:--:-- 10,8 -- 01:00
Default
Triceps / Beginner
2 sets, 10,10 reps, 01:00 rest
2 -- --:--:-- 10,10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ending the week off with shoulders and triceps. Make sure to hit it hard as hell. After six weeks move on to week 7.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Obliques secondary Traps secondary Forearms secondary Glutes secondary Shoulders primary Lats primary Middle back primary Chest primary Quads primary Abs primary Hamstrings primary Calves primary Biceps primary Triceps primary Lower back primary Muscles diagram

Workout Goals

  • Gain Mass

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Cable Machine
  • Barbell
  • Decline Bench
  • Leg Extension Machine
Show All

1 person started this plan

No Reviews yet.

Matt's Bulking Bodybuilding Transformation Workout Weeks 1-6

Workout Goals

  • Gain Mass

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Cable Machine
  • Barbell
  • Decline Bench
  • Leg Extension Machine
Show All

1 person started this plan