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12-Week Muscle Bulking/Building Program
Essay Instructions:
The information covered in this week's lecture and reading assignments will help you with the following assignment. Your answers should be concise, complete, and typed in a Microsoft Word document. When you are finished, upload the Word document to be graded using the dropbox below.
This week's assignment:
Design a 12-week training programming to be performed during the bulking/hypertrophy phase. The program should incorporate at least two of the bodybuilding methods outlined in Unit 11 of the text.
A list of assessments to be performed at the onset of the training program
A warm up and cool down for each training day
A 12-week training program including specific exercises, sets, repetitions, suggested rest times, etc.
A detailed explanation outlining why you made your specific recommendations and how they will lead to maximal muscle hypertrophy.
Essay Sample Content Preview:
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
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 7
Rest
Week Two
Day 1
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 2
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 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 repetions.3sets
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
Rest
day 5
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 6
Rest
day 7
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
Week Three
Day 1
Rest
day 2
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 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, 3sets
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
Rets
day 5
Leg
a)Squats:
Ten reps, three sets
Rest 1-3 minutes between each set
b)Leg curls
4-6 reps,2-3 sets
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 6
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 7
Rest
Week Four
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
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
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 3
Rest
day 4
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 5
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 repetions.3sets
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 6
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 7
Rest
Week Five
Day 1
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 2
Rest
day 3
legs
* a)Squats:
Ten reps, three sets
Rest 1-3 minutes between each set
b)Leg curls
4-6 reps,2-3 sets
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 4
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10 repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 5
Rest
day 6
shoulders, chest, and arms
a)Machine shoulder press
10 repetitions,3 sets
Rest time:1-3 minutes
b)Dumbbell lateral raise
10 reps,2 sets
Rest time:1-3 minutes between each set
c)Dumbbell shrug
10 reps,2 sets
Rest time:1-3 minutes between each set
d)Standing Barbell curl
6-10 reps,3 sets
Rest time:1-3 minutes between each set
e)Triceps extension
8 reps,4 sets
no rest time
f)Decline and Incline Bench press
8-10 reps and 3 sets for each.
Rest time:1-3 minutes for each set
g)barbell bench press
6-10n repetitions,4-6 sets
Rest time: 1-3 minutes between each set.
day 7
Rest
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