TakutoFitness's 7-Day Muscle-Building Split and Workout Menu for Bulking

タクトfitness

Introduction to the 7-Day Split [0:00]

• Overview of the workout philosophy [0:00]
  • The presenter explains his current 1-week muscle-building routine during his bulking phase, detailing which body parts he trains, the specific exercises, frequency, and split method.
  • He emphasizes that this routine helped him achieve his current physique.
• Overall split schedule [0:18]
  • The presenter trains seven days a week.
  • His split is generally a five-way split, but back and chest are trained twice a week.
  • Abdominal training is done every other day, 3-4 times a week.
  • Forearms are trained alongside legs.
  • Weekly Schedule:
    • Monday: Back, Abs
    • Tuesday: Chest, Abs
    • Wednesday: Arms
    • Thursday: Legs, Forearms, Abs
    • Friday: Back
    • Saturday: Chest, Abs
    • Sunday: Shoulders

Monday: Back Training [0:45]

• 1. Pull-ups (Weighted) [0:48]
  • This is the first exercise to maximize latissimus dorsi (lats) width.
  • The presenter performs 5 sets with added weight.
• 2. Bent-over Rows [1:08]
  • This exercise targets the trapezius muscles for back thickness.
  • It allows for heavy loads and is highly recommended for building back depth.
  • The presenter performs 3 sets.
• 3. Parallel-grip Chin-ups (Weighted) [1:24]
  • This variation allows for a better stretch of the lats.
  • The presenter uses a wide grip with palms facing each other to emphasize the lats over the biceps.
  • He performs 3 sets with added weight.
• 4. Close-grip Chin-ups (Bodyweight) [1:50]
  • This exercise focuses on stretching the lats by narrowing the grip and pulling with palms facing inward.
  • Since energy is lower by this point, it's done using bodyweight to prioritize stretch and contraction.
  • The presenter performs 3 sets.

Tuesday: Chest & Abs Training [2:21]

• 1. Bench Press [2:22]
  • This is the primary exercise for overall pectoral muscle development due to the ability to lift heavy weights.
  • Emphasizes proper warm-up to prevent injury, especially as it's the first exercise.
  • The presenter performs 3 sets.
• 2. Incline Barbell Press [2:57]
  • Targets the upper chest, crucial for a well-developed and aesthetic physique.
  • Performed at a 30-35 degree angle, allowing for heavy lifting.
  • The presenter performs 3 sets.
• 3. Decline Barbell Press [3:20]
  • Targets the lower chest, helping to define the border between the pectorals and the abs.
  • Recommended for those who want a more defined and larger chest.
  • The presenter performs 3 sets.
• 4. Dumbbell Flyes (Flat Bench) [3:50]
  • This exercise emphasizes stretching the chest muscles more than bench presses.
  • Focuses on stretching the pectorals under load.
  • The presenter keeps a slight bend in his elbows to prevent shoulder injury and focuses on pectoral activation.
  • He performs 3 sets.
• 5. Incline Dumbbell Flyes [4:26]
  • Similar to flat dumbbell flyes but targets the upper chest, providing a good stretch.
  • The bench angle is 30-35 degrees, similar to incline barbell press, to avoid overworking the shoulders.
  • The presenter performs 3 sets.
• Abdominal Training [4:53]
  • Done after chest training, with sets varying based on energy levels and schedule.
  • The goal is to consistently improve repetitions.
  • Exercises performed:
    • Ab Roller (1 set) [4:56]
    • Hanging Leg Raises (1 set) [4:58]

Wednesday: Arm Training [5:11]

• Arms are trained after back and chest days to ensure full recovery and avoid fatigue impacting larger muscle group training.
• The presenter aims for balanced development of both biceps and triceps, alternating between them.
• 1. Narrow-grip Bench Press [5:33]
  • This exercise primarily targets the triceps, allowing for heavy lifting.
  • It's chosen as the first arm exercise due to its heavy load capacity.
  • The presenter performs 2 sets.
• 2. Barbell Curls [6:02]
  • Focuses on the biceps, utilizing heavy loads.
  • The presenter uses a straight bar for maximum bicep engagement, but suggests an EZ bar if wrist pain occurs.
  • He performs 2 sets.
• 3. Lying Triceps Extension (Skullcrushers) [6:43]
  • An excellent exercise for triceps, allowing for a wide range of motion and heavy loads.
  • It's crucial to warm up thoroughly to prevent elbow injury due to the high stress on the elbow joint.
  • The presenter lowers the bar behind his head for a better stretch.
  • He performs 2 sets.
• 4. Incline Dumbbell Curls [7:15]
  • Targets the biceps, emphasizing a deep stretch due to the incline bench position.
  • Stretching muscles is important for growth.
  • Although heavy weights aren't used, the focus is on achieving a full range of motion under load.
  • The presenter performs 2 sets.
• 5. French Press (Overhead Dumbbell Extension) [7:42]
  • This triceps exercise also emphasizes stretching the muscle.
  • As it's a later exercise, heavy loads may not be feasible, but the presenter still tries to use substantial weight.
  • If elbow pain occurs, he recommends widening the elbow position to reduce stress.
  • The presenter performs 2 sets.
• 6. Dumbbell Preacher Curls [8:12]
  • Focuses on contracting the biceps using a single-arm dumbbell.
  • The 90-degree bench angle maintains tension on the bicep throughout the movement.
  • Heavy weight is recommended for good stimulation.
  • The presenter performs 2 sets.

Thursday: Leg & Forearm Training [8:39]

• 1. Barbell Squats (Parallel) [8:41]
  • A foundational leg exercise, performed with heavy weight, aiming for parallel depth.
  • The presenter performs 3 sets.
• 2. Full Squats [8:51]
  • Similar to barbell squats but emphasizes a deeper squat for a wider range of motion, despite potentially lower weight.
  • This variation is highly effective for leg development.
  • The presenter performs 3 sets.
  • Note on squat variations: The presenter recommends varying between prioritizing heavy weight with parallel depth and slightly lighter weight with full depth to provide diverse stimuli for muscle growth.
• Forearm Training [9:28]
  • 1. Hammer Curls [9:30]
    • This exercise targets the forearms effectively and allows for heavier weights than traditional dumbbell curls.
    • The presenter performs 2 sets.
  • 2. Dumbbell Wrist Curls [9:42]
    • Focuses on a different part of the forearm compared to hammer curls.
    • Start with lighter weights and gradually increase to avoid wrist injury.
    • The presenter performs 2 sets.
  • 3. Reverse Wrist Curls [10:00]
    • Targets another distinct part of the forearm.
    • Due to less leverage, lighter weights are typically used. Focus on controlled movement.
    • The presenter performs 2 sets.

Friday: Back Training (Repeat) [10:14]

• The exercises and set counts are identical to Monday's back routine.

Saturday: Chest & Abs Training (Repeat) [10:16]

• The exercises and set counts are identical to Tuesday's chest and abs routine.

Sunday: Shoulder Training [10:22]

• 1. Side Laterals [10:25]
  • This exercise targets the side deltoids to create wider shoulders.
  • The presenter uses a slight "cheating" motion to handle heavier weights, ensuring proper form to maximize lateral head activation.
  • Due to chest training the previous day, the presenter sometimes skips front delt exercises if there's residual soreness.
  • The presenter performs 3 sets.
• 2. Dumbbell Rear Delt Raises [11:01]
  • Targets the rear deltoids, allowing for heavy loads.
  • The presenter advises maintaining a bent-over posture but warns against lifting too heavy to avoid lower back injury.
  • If lower back pain occurs, performing this exercise seated is recommended.
  • The presenter performs 3 sets.
• 3. Incline Side Laterals (One Arm) [11:21]
  • This exercise helps to stretch the side deltoids effectively by lying on an incline bench and performing one arm at a time.
  • It allows for a greater stretch compared to regular side laterals.
  • The presenter recommends using controlled movements and avoiding excessively light weights.
  • He performs 3 sets per side.
• 4. Upright Row [11:41]
  • Another effective exercise for building the side deltoids, allowing for heavy weights.
  • The presenter previously experienced wrist injury from this exercise, so he now focuses on shoulder joint activation instead of wrist movement.
  • The presenter performs 3 sets.
• 5. Lying Rear Delt Raises (One Arm) [12:12]
  • This exercise targets the rear deltoids with a unique stretch by lying on the side.
  • Due to the nature of the movement, very heavy weights are not typically used.
  • Focus on controlled movement and maximizing the stretch in the rear deltoid.
  • The presenter performs 3 sets per side.

Conclusion [12:35]

• The presenter wraps up his detailed explanation of his 1-week training split and encourages viewers to use it as a reference for their own workouts.
• He invites questions in the comment section.