Embedded Files
Goal: Muscle Gain
Goal: Muscle Gain
Frequency: 3-4 Days Per Week
Frequency: 3-4 Days Per Week
Monday - Motor Pattern Development
Monday - Motor Pattern Development
- Barbell Squat - 5x5
- Barbell Bent Over Rows - 4x8
- Barbell Bench Press - 4x8
- Hamstring Curls - 3x12
- Dumbbell Side Raises - 4x12
- Standing Calf Raise - 3x15
Tuesday - Off Day
Tuesday - Off Day
Optional Cardio - 20 minute Jog, or HIIT Intervals
Optional Cardio - 20 minute Jog, or HIIT Intervals
Wednesday - Volume Introduction
Wednesday - Volume Introduction
- Lunges - 3x8 each leg
- Leg Press - 3x8
- Incline Barbell Bench Press - 4x10
- Dumbbell Rows - 3x10
- Machine Chest Press - 3x12
- Lat Pulldowns - 3x12
Thursday - Off Day
Thursday - Off Day
Optional Cardio - 20 minute Jog, or HIIT Intervals
Optional Cardio - 20 minute Jog, or HIIT Intervals
Friday - Mixed Stimuli
Friday - Mixed Stimuli
- Barbell Squats - 4x8 (lighter than monday)
- Dumbbell RDLs - 3x10
- Barbell Overhead Press - 4x6
- Cable Rows - 3x12
- Chest Flys - 3x12
- Seated Calf Raise - 3x15
Saturday (OPTIONAL) - 'Bro Day'
Saturday (OPTIONAL) - 'Bro Day'
“Nice Guns Bro” Superset
“Nice Guns Bro” Superset
- Cable Triceps Extension - 3x12-15
- Barbell Curls - 3x10-12
“Bro Your Delts Are Sick” Superset
“Bro Your Delts Are Sick” Superset
- Dumbbell Side Raises - 3x12
- Machine Rear Delt Flys - 3x12-15
“It Ain’t a Workout Without MORE Arms Bro” Superset
“It Ain’t a Workout Without MORE Arms Bro” Superset
- Dumbbell Hammer Curls - 3x10
- Machine Triceps Dip - 3x12
Sunday - Off Day
Sunday - Off Day
Optional Cardio - 20 minute Jog, or HIIT Intervals
Optional Cardio - 20 minute Jog, or HIIT Intervals
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