We will be training four days a week. Focusing on Heavy and Rest-Pause sets.
Rule #1- Push each set to the max number of reps as possible.
Rule #2- Stop the set when we feel that we might fail on the next rep or our form might be compromised.
Rule #3- Strict form (technique) on each and every rep.
We want to see progress but we want quality over quantity.
For the purpose of this program there is no need to train to failure. That is not the purpose or the goal of this program. We are trying to fatigue a muscle only and then fatigue it some more when it is at its weakest point. We are wanting to stimulate muscle growth and at the same time experience that endorphine releasing mind blowing muscle pump.
We are looking to keep our heart rate elevated to increase strength and at the same time strengthen our endurance.
Our focus of every exercise is progressive overload. We want to progress on every rep, every set, every exercise and every training day. We are trying to make every set count, add reps and weight whenever and wherever possible. Without progressive overload we are not providing the stimulus needed to FORCE our body to adapt and grow.
We will be using a ‘Rep-Goal’ system.
Heavy Sets- we will add weight to the bar when we reach our rep goal total. Add up reps for each set. If this total is equal to or greater than our ‘rep goal’ add weight the next time we perform a specific exercise.
Rest-Pause Sets- we will add weight to an exercise when we are able to perform the number of reps (or more) listed as the ‘rep goal’ for that block of time.
Day 1 – Lower Body A
Day 2 – Upper Body A
Day 3 – Off
Day 4 – Lower Body B
Day 5 – Upper Body B
Day 6 – Off
Day 7 – Off
AMAP= As Many As Possible
RG- Rep Goal
Lower Body A-
Squats- 4 Sets, Rep Goal 35
Dumbbell Romanian Deadlifts- RP 3 minutes, 1 Set, RG 30
High Box Step-Ups- RP 3 minutes, 1 Set, AMAP
Reverse Hack Squats- 4 Sets, RG 40
Seated Calf Raises- 3 Sets, RG 40
AB Wheel Roll Outs- 3 Sets, RG 25
Shrugs- RP 2 minutes, 1 Set, RG 30
Lower Body B-
Deadlifts- 4 Sets, RG 30
Leg Press- RP 3 min, 1 Set, RG 40
Leg Curl- RP 3 min, 1 Set, RG 40
Leg Extensions- 4 Sets, RG 50
Standing Calf Raises- 3 Sets, RG 40
Cable Crunches- 4 Sets, RG 25
Dumbbell Shrugs, RP 2 min, 1 Set, RG 30
Upper Body A
Barbell Incline Bench Press- 3 Sets, RG 25
Lat Pull Downs- RP 3min, 1 Set, RG 40
Seated Overhead Dumbbell Press- RP 3 min, 1 Set, RG 40
Seated Cable Rows- 3 Sets, RG 35
Narrow Grip Pushups- RP 3 min, AMAP
Side Laterals- 3 Sets, RG 40
Skull Crushers- RP 3 min, RG 40
Seated Inclined Dumbbell Curls- 3 Sets, RG 40
Upper Body B
Barbell Rows- 3 Sets, RG 25
Incline Dumbbell Bench Press- RP 3 min, RG 40
Military Press- 3 Sets, RG 25
Machine Rows- RP 3 min, 1 Set, RG 40
Low Cable Crossovers- 3 Sets, RG 40
Face Pulls- RP 3 minutes, 1 Set, RG 40
Cable Tricep Extensions- 3 Sets, RG 35
EZ Bar Curls- RP 3 minutes, 2 Sets, RG 60
Stay tuned for more to come as we will be posting “The Diet” and “The Supplements” to complete the Winter 10 Week Lean Bulk Mass Building Program.