The following is a 4-week, 5 training day program designed specifically to add muscle mass. If you have trouble adding mass, this program is for you.
Program follows a classic hypertrophy training format in terms of rep schemes, volume, and body part splits. Here’s the daily objective schedule:
Monday: Legs and Arms
Wednesdays: Work Capacity/Core
Thursday: Legs and Arms
Weekend: Total rest.
The Monday, Tuesday, Thursday and Friday Training Session have circuit setups. Focus on good lifting form and reps.
Wednesdays, however, are full-on work-capacity efforts that are designed to be done as hard as possible for their duration (10 min.). Work through them as fast as you can.
Load the exercises so you can get all the reps in the set. If it’s easy, add weight. Finishing each set with 2 reps left in the tank.
Access to a commercial gym or an outstanding equipped home gym.
Eat, a lot and eat good food. You must stuff yourself at mealtime and be constantly snacking. The more meat, the better.
Have a cheat day once a week. Eat anything you want.
Drink a protein shake 15 minutes before and within 30 minutes after every training session. Also, drink a protein shake and eat at least two tablespoons of natural peanut butter (no added sugar) at bedtime. Get a good quality protein shake.
How long should each session last?
60 min. Wednesday’s session shouldn’t take longer than 45 min.
See exercise tab