12-Week Muscle Bulking/Building Program

Bodybuilding
Jason Barnes
Institutional Affiliation
Bodybuilding
12-Week Muscle Bulking/Building Program
For muscle bulking or hypertrophy, one must use higher reps and lower resistance to build muscle. The fluid space between muscle fibers increases during muscle bulking, leading to a corresponding increase in its size with or without enhanced contractility (Hackett, Johnson & Chow, 2013). Muscle bulking is marked by sarcoplasmic hypertrophy due to high-volume or frequency training that increases sarcoplasmic fluid. Muscle strength, as marked by increased contractility, is secured by increasing the density of muscle fibers. Muscle strength is attributed to myofibrillar hypertrophy, where the contractile muscle unit gets larger and stronger, leading to an increase in force output.
The combination of muscle hypertrophy ad muscle straight constitutes power buildings, a hybrid of bodybuilding and powerlifting. Powerbuilding is anchored on three fundamental practices: squats, bench press, and deadlift, making up the training's backbone. Intense regular training and adequate nutrition can facilitate muscle size increase (Hackett, Johnson & Chow, 2013). However, inadequate training and nutrient deficiency may often lead to muscle size and strength reduction. The exercise program should be regular. Each training day should start with warm exercises such as grip pulling, push-ups, stretching, and small runs. More often, the training program defined by repetitions and sets should be followed by a resting time of between 1-3 minutes between each set of training. The regular sustained mechanical damage to muscle proteins stimulates a cellular repair, leading to an increase in muscle size.
12-Week Muscle Hypertrophy Program
Week One

Target area


Day 1

Legs

* a)Squats
Ten reps, three sets
Rest 1-3 minutes between each set
b)Leg curls
4-6 reps,2-3 sets
Rest time-1-3 minutes between each set
c)Leg extensions
15 repetitions,5 set
Rest time-1-3 minutes between each set
d)Dumbbell lunges
10 reps,3 sets
Rest time-1-3 minutes between each set

day 2

Rest


day 3

Chest

a) Bench Press
6-12 repetitions, with sets between 4-6
Rest time-1-3 minutes between each set
b) Overhead Press
6-12 repetitions, with sets between 4-6
Rest time-1-3 minutes between each set
c) Press-ups
6-10 repetitions, 3 sets
Rest time-1-3 minutes between each set
d) Inclined Dumbbell press
4-6 repetitions, 3-4 sets
Rest time-1-3 minutes between each set
e) Bent-over row
4 repetitions, 3 sets
Rest time-1-3 minutes between each set
f) Triceps extension and lateral raises by use of dumbbells
4 repetitions, 3 sets
No rest

day 4

Back

a)Deadlift
1-8 repetitions
3-6 sets
Rest time:1-3 minutes
b) Farmers work
20-50 yards,2-4 sets
Rest time:1-3 minutes
c)Tire flips
5- 8 tire flips with 2-4 sets
Rest time:1-3 minutes
d) Bent-Over Barbell Row
6-8 repetitions, 3-6 sets
Rest time: 1-3 minutes

day 5

Rest


day 6

shoulders, chest, and arms

a)Machine shoulder press
10 repetitions,3 sets