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Effective Workout Routines for Clean Bulking



Clean Bulking

If you want to gain muscle mass but don’t want excess body fat, clean bulking is the way to go. A clean bulk involves eating in a slight calorie surplus while focusing on high-protein, nutritious whole foods. However, diet alone isn’t enough – you need an effective training plan to stimulate muscle growth. Here are some workout routines and exercises tailored for the goals of clean bulking.

Full Body Workout

For beginners or those with limited gym access, a full body workout 3 times per week is a good clean bulking option. This style of training hits your entire body each session to maximize muscle stimulation. Focus on compound lifts that work multiple muscle groups at once.

Sample Full Body Routine:

Day 1:

  • Squats 3×8-12
  • Bench press 3×8-12
  • Bent over rows 3×8-12
  • Overhead press 3×8-12
  • Calf raises 3×15-20
  • Crunches 3×15-20

Day 2: Rest

Day 3:

  • Deadlifts 3×6-10
  • Incline dumbbell press 3×8-12
  • Lat pulldowns 3×8-12
  • Bodyweight lunges 3×10-15 each leg
  • Bicep curls 3×8-12
  • Triceps pressdowns 3×8-12

Push/Pull/Legs Split

As you get more advanced, switch to a push/pull/legs split done 4-6 times per week. This splits up work to body parts and allows for higher volume for increased muscle growth.

Sample PPL Routine:

Push Day:

  • Bench press 4×5-8
  • Incline dumbbell press 3×8-12
  • Shoulder press 3×8-12
  • Triceps pushdowns 3×12-15
  • Lateral raises 3×12-15

Pull Day:

  • Deadlifts 4×5-8
  • Bent over rows 4×8-12
  • Lat pulldowns 3×8-12
  • Seated cable rows 3×8-12
  • Bicep curls 3×8-12

Legs Day:

  • Back squats 5×5-8
  • Leg press 3×10-15
  • Leg curls 3×12-15
  • Calf raises 5×15-20
  • Abs exercises 3×15-20

Upper/Lower Split

For even higher volume, try an upper/lower split done 4-6 times per week. This maximizes muscular recovery while allowing for more sets per muscle group.

Sample U/L Routine:

Upper Day:

  • Bench press 5×5
  • Pullups 4×8-12
  • Incline dumbbell press 4×8-12
  • Bent over rows 4×8-12
  • shoulder press 4×8-12
  • Face pulls 4×15-20
  • Bicep curls 4×12-15
  • Triceps pushdowns 4×12-15

Lower Day:

  • Back squats 5×5
  • Deadlifts 5×5
  • Leg press 4×10-15
  • Leg curls 4×12-15
  • Calf raises 5×15-20
  • Abs exercises 4×15-20

Nutritious Clean Bulking Supplements

To support muscle growth during clean bulking, it’s a good idea to take a clean bulking powder between meals. Look for a high-quality whey protein powder that provides 25-30g of protein per serving with no excess sugar or fat.

Creatine monohydrate is another excellent clean bulking supplement. Studies consistently show creatine helps increase muscle mass and strength gains. Start with a loading phase of 5g per day for 7 days, then 2-5g daily as a maintenance dose.

In summary, full body, PPL, and upper/lower splits provide effective training templates for lean muscle growth during a clean bulk. Focusing on compound lifts, progressive overload, and sufficient recovery will optimize results. Supplementing with protein and creatine can further support muscle protein synthesis. With the right diet and training plan, clean bulking is the healthiest way to pack on new muscle mass.