We Love Fitness

december bulk fest

 

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.

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.

NEXT: The Workouts >>

Chest/Tri Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Barbell Bench Press

3x5

4x5

5x5

2x5

(zero)

A2.

Dips (weighted if possible)

3x10

4x10

5x10

2x10

(zero)

A3.

High Cable Fly

3x15

4x15

5x15

2x15

(90-sec)

B1.

Incline Dumbbell Bench Press

2x8

2x10

2x12

2x10

(zero)

B2.

Incline Dumbbell Fly

2x10

2x12

2x15

2x12

(60-sec)

C.

Decline Dumbbell Triceps Extension Dropset*

2 sets

2 sets

2 sets

2 sets

(60-sec)

D.

Overhead Triceps Extension

1x25

1x25

1x25

1x25

(N/A)

*Start with a weight that allows for 5 reps, drop the weight by 10lb, perform as many reps as possible.

Legs Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Barbell Front Squat

3x5

4x5

5x5

2x5

(zero)

A2.

Romanian Deadlift

3x10

4x10

5x10

2x10

(zero)

A3.

Knee Extension

3x15

4x15

5x15

2x15

(90-sec)

B1.

Rear Foot Elevated Split Squat*

2x8

2x10

2x12

2x10

(zero)

B2.

Glute Ham Raise**

2x10

2x12

2x15

2x12

(60-sec)

C.

Machine Hamstring Curl Dropset***

2 sets

2 sets

2 sets

2 sets

(60-sec)

D.

Barbell Back Squat

1x20

1x20

1x20

1x20

(N/A)

*Hold a pair of heavy dumbbells like suitcases

**If you don’t have access to a Glute Ham Raise machine, perform the Hip Thrust

***Start with a weight that allows for 5 reps, drop the weight by 10lb, perform as many reps as possible.

NEXT: Back & Biceps >>

Back/Bis Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Weighted Pull Up

3x5

4x5

5x5

2x5

(zero)

A2.

Pendlay Barbell Row

3x10

4x10

5x10

2x10

(zero)

A3.

Dumbbell Pull Over

3x15

4x15

5x15

2x15

(90-sec)

B1.

Seated Cable Row (wide neutral grip)

2x8

2x10

2x12

2x10

(zero)

B2.

Bent Over T-Raise

2x10

2x12

2x15

2x12

(60-sec)

C.

Inverted Suspension Trainer Row

2xAMAP*

2xAMAP

2xAMAP

2xAMAP

(60-sec)

D.

Good Morning

1x25

1x25

1x25

1x25

(N/A)

*AMAP=as many as possible

Shoulder Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Overhead Barbell Press

3x5

4x5

5x5

2x5

(zero)

A2.

Facepull

3x10

4x10

5x10

2x10

(zero)

A3.

Plate Halo

3x16 (8/direction)

4x16

5x16

2x16

(90-sec)

B1.

Dumbbell Shrug

2x8

2x10

2x12

2x10

(zero)

B2.

Front Dumbbell Raise

2x10

2x12

2x15

2x12

(60-sec)

C.

Handstand Pushup*

2xAMAP*

2xAMAP

2xAMAP

2xAMAP

(60-sec)

D.

Arnold Press

1x25

1x25

1x25

1x25

(N/A)

*Heels against wall

NEXT: Cardio & Abs >>

Low Intensity Cardio/Abs Workout (do first thing in the morning on an empty stomach)

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A.

Treadmill Incline Walk

30-45 min

30-45 min

30-45 min

30-45 min

(N/A)

B1.

Elbow Plank on Ball (“Stir the Pot”)

3x60-sec

3x60-sec

3x60-sec

3x60-sec

(zero)

B2.

Reverse Crunch

3x15

3x15

3x15

3x15

(zero)

B3.

Hanging Leg Raises

3x12

3x12

3x12

3x12

(60-sec)

C1.

Ab Roll Out

3x15

3x15

3x15

3x15

(zero)

C2.

Farmer’s Walk

3xAFAP*

3xAFAP*

3xAFAP*

3xAFAP*

(zero)

C3.

Kneeling Rope Crunches

3x12

3x12

3x12

3x12

(60-sec)

Jon-Erik Kawamoto, CSCS, CEP, is a Personal Trainer, Strength Coach and Fitness Writer out of St. Johns, Newfoundland, Canada. He contributes regularly to many major health and fitness magazines and websites and is currently in the middle of a master’s in exercise physiology at Memorial University. Check out more of his work at www.JKConditioning.com and follow him on Twitter at @JKConditioning.

 


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