Leg Day

Week 1:

Squats - 8 reps of 80kg (x3 sets)
Leg press - 3 sets of 120kg
Barbell lunges - 3 sets of 50kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 2:

Squats - 8 reps of 90kg (x3 sets)
Leg press - 130kg (x3 sets)
Barbell lunges - 3 sets of 60kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 3:

Squats - 8 reps of 100kg (x3 sets)
Leg press - 140kg (x3 sets)
Barbell lunges - 3 sets of 70kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Week 4:

Squats - 8 reps of  110kg (x3 sets)
Leg press - 150kg (x3 sets)
Barbell lunges - 3 sets of 80kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets

Week 5:

Squats - 8 reps of 120kg (x3 sets)
Leg press - 160kg (x3 sets)
Barbell lunges - 3 sets of 90kg
Bench jumps - 20 reps (x3 sets)
Cable Hip Adduction - 10 reps (x 3 sets)

Back Day

Week 1:

Deadlifts - 2 reps of 120kg (x3 sets)
Deadlifts - 3 reps of 80kg (x8 sets)
Bent-over rows - 3 sets of 50kg
Cable rows - 4 sets of 20kg
Bent Over Row - 70kg
Pull ups - 3 sets of 20 reps

Week 2:

Deadlifts - 2 reps of 130kg (x3 sets)
Deadlifts - 3 reps of 85kg (x8 sets)
Bent-over rows - 3 sets of 55kg
Cable rows - 4 sets of 22.5kg
Bent Over Row - 80kg
Pull ups - 3 sets of 20 reps

Week 3:

Deadlifts - 2 reps of 140kg (x3 sets)
Deadlifts - 3 reps of 90kg (x8 sets)
Bent-over rows - 3 sets of 60kg
Cable rows - 4 sets of 25kg
Bent Over Row - 90kg
Pull ups - 3 sets of 20 reps

Week 4:

Deadlifts - 2 reps of 150kg (x3 sets)
Deadlifts - 3 reps of 95kg (x8 sets)
Bent-over rows - 3 sets of 65kg
Cable rows - 4 sets of 27.5kg
Bent Over Row - 100kg
Pull ups - 3 sets of 20 reps

Week 5:

Deadlifts - 2 reps of 160kg (x3 sets)
Deadlifts - 3 reps of 100 (x8 sets)
Bent-over rows - 3 sets of 70kg
Cable rows - 4 sets of 30kg
Bent Over Row - 110kg
Pull ups - 3 sets of 20 reps

Chest Day

Week 1:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 5kg
Chest dips - 3 sets of 10 reps

Week 2:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 6kg
Chest dips - 3 sets of 11 reps

Week 3:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 7kg
Chest dips - 3 sets of 12 reps

Week 4:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 8kg
Chest dips - 3 sets of 13 reps

Week 5:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 9kg
Chest dips - 3 sets of 14 reps

Bulking Programme

If you are looking to gain mass and bulk up, we strongly advise you to use the following dietary programme:

 

Start off eating seven meals a day, with carbs and protein at each meal. You will need to consume roughly 1.5-2 grams of protein per pound of bodyweight per day. Eat one of the following protein sources at each meal

• 6 ounces chicken breast
• 6 ounces turkey
• 7 ounces lean beef
• 6 ounces canned tuna
• 4 whole eggs and 4 egg whites
• 2 scoops whey protein powder

Eat plenty of carbs, spreading them more or less evenly over six meals. The following are all good sources of carbohydrates:

• Potatoes
• Cooked oatmeal
• Cooked rice
• Whole-wheat bread
• Pasta

Recommended supplements and Mass Gainers include:

• Atlas Mass Gainer
• Maximuscle Progain
• Mutant Mass Whey Protein
• Myprotein Hard Gainer Extreme

Welcome

Welcome to Pro Bodybuilder UK. We provide specialist tips and advice for those seeking to build muscle mass and lean definition or for those looking to bulk up. Areas covered include vital nutrition information, gym training plans, specific muscle group exercises and other useful information. Whether you're looking to improve your strength for sports or simply to get in shape, this website guarantees clear results in a short period of time.