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Home » Workouts » Muscle Building » Dave's V.I.F Mass Building Program

Dave's V.I.F Mass Building Program

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This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Dave Herber

Workout Description

This program tackles three of the five different types of workout programs that will hopefully keep your body growing in the right direction: Volume Dominant, Intensity Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a total of 12 weeks.

VOLUME DOMINANT PHASE

In the first phase or the "Volume Dominant" phase we utilize a high number of sets per muscle group to stimulate growth. Before the 4 weeks are up the number of sets you perform for most muscle groups will grow from 8 sets to 20 sets.

Because of the high volume of work for a muscle group, only one or two muscle groups can be trained in a session which also means that you can (and should) train each muscle group only once per week.

Workout Volume For Large Muscle Groups (Small Muscle groups):

  • Week 1 = 2 Sets of 10 Reps Per Exercise (Same)
  • Week 2 = 3 Sets of 8 Reps Per Exercise (Same)
  • Week 3 = 4 Sets of 6 Reps Per Exercise (No More than 10 Total sets)
  • Week 4 = 5 Sets of 6 Reps Per Exercise (No More than 10 Total sets)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE

The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body.

Each week you should aim for slight increases in the weight you are using for each exercise.

Workout Volume:

  • Week 1 = 3 Sets of 8 Reps
  • Week 2 = 3 Sets of 8 Reps (increase weight)
  • Week 3 = 4 Sets of 6 Reps (increase weight)
  • Week 4 = 4 Sets of 6 Reps (increase weight)

Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE

The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts.

You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock.

Workout Volume:

  • Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps
  • Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps
  • Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps
  • Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps.

Workout Loads:

  • 2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets
  • 2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets
  • 2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

The Workouts

Volume Phase - Week 1

Week 1 - Day 1
Back and Traps
  Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP      
2 Barbell Rows 10 10      
3 Seated Cable Rows 10 10      
4 Hyper Extensions 10 10      
5A Upright Rows 10 10      
5B Dumbbell Shrugs 10 10      
Week 1 - Day 2
Chest and Shoulders
  Chest and Shoulders Reps Reps Reps Reps Reps
1 Bench Press 10 10      
2A Incline Dumbbell Bench Press 10 10      
2B Decline Pushups AMAP AMAP      
3 Dumbbell Military Press 10 10      
4 Dumbbell Rear Laterals 10 10      
Week 1 - Day 3
Legs
  Legs Reps Reps Reps Reps Reps
1 Squat 10 10      
2 Leg Press 10 10      
3 Stiff Legged Deadlifts 10 10      
4 Dumbbell Step Ups 10 10      
5 Standing Calf Raise 10 10      
Week 1 - Day 4
Arms
  Arms Reps Reps Reps Reps Reps
1 Barbell Curls 10 10      
2 Close Grip Bench Press 10 10      
3A Lying Tricep Extension 10 10      
3B Standing Dumbbell Curls 10 10      
4A Preacher Curls 10 10      
4B Tricep Kickbacks 10 10      

Volume Phase - Week 2

Increase Weight and Number of Sets, Decrease Reps

Week 2 - Day 1
Back and Traps
  Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP    
2 Barbell Rows 8 8 8    
3 Seated Cable Rows 8 8 8    
4 Hyper Extensions 8 8 8    
5A Upright Rows 8 8 8    
5B Dumbbell Shrugs 8 8 8    
Week 2 - Day 2
Chest and Shoulders
  Chest and Shoulders Reps Reps Reps Reps Reps
1 Bench Press 8 8 8    
2A Incline Dumbbell Bench Press 8 8 8    
2B Decline Pushups AMAP AMAP AMAP    
3 Dumbbell Military Press 8 8 8    
4 Dumbbell Rear Laterals 8 8 8    
Week 2 - Day 3
Legs
  Legs Reps Reps Reps Reps Reps
1 Squat 8 8 8    
2 Leg Press 8 8 8    
3 Stiff Legged Deadlifts 8 8 8    
4 Dumbbell Step Ups 8 8 8    
5 Standing Calf Raise 8 8 8    
Week 2 - Day 4
Arms
  Arms Reps Reps Reps Reps Reps
1 Barbell Curls 8 8 8    
2 Close Grip Bench Press 8 8 8    
3A Lying Tricep Extension 8 8 8    
3B Standing Dumbbell Curls 8 8 8    
4A Preacher Curls 8 8 8    
4B Tricep Kickbacks 8 8 8    

Volume Phase - Week 3

Increase Weight and Number of Sets, Decrease Reps

Week 3 - Day 1
Back and Traps
  Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP AMAP  
2 Barbell Rows 6 6 6 6  
3 Seated Cable Rows 6 6 6 6  
4 Hyper Extensions 6 6 6 6  
5A Upright Rows 6 6 6 6  
5B Dumbbell Shrugs 6 6 6 6  
Week 3 - Day 2
Chest and Shoulders
  Chest and Shoulders Reps Reps Reps Reps Reps
1 Bench Press 6 6 6 6  
2A Incline Dumbbell Bench Press 6 6 6 6  
2B Decline Pushups AMAP AMAP AMAP AMAP  
3 Dumbbell Military Press 6 6 6 6  
4 Dumbbell Rear Laterals 6 6 6 6  
Week 3 - Day 3
Legs
  Legs Reps Reps Reps Reps Reps
1 Squat 6 6 6 6  
2 Leg Press 6 6 6 6  
3 Stiff Legged Deadlifts 6 6 6 6  
4 Dumbbell Step Ups 6 6 6 6  
5 Standing Calf Raise 6 6 6 6  
Week 3 - Day 4
Arms
  Arms Reps Reps Reps Reps Reps
1 Barbell Curls 6 6 6 6  
2 Close Grip Bench Press 6 6 6 6  
3A Lying Tricep Extension 6 6 6    
3B Standing Dumbbell Curls 6 6 6    
4A Preacher Curls 6 6 6    
4B Tricep Kickbacks 6 6 6    

Volume Phase - Week 4

Increase Weight and Number of Sets, Reps Remain The Same

Week 4 - Day 1
Back and Traps
  Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP AMAP AMAP
2 Barbell Rows 6 6 6 6 6
3 Seated Cable Rows 6 6 6 6 6
4 Hyper Extensions 6 6 6 6 6
5A Upright Rows 6 6 6 6 6
5B Dumbbell Shrugs 6 6 6 6 6
Week 4 - Day 2
Chest and Shoulders
  Chest and Shoulders Reps Reps Reps Reps Reps
1 Bench Press 6 6 6 6 6
2A Incline Dumbbell Bench Press 6 6 6 6 6
2B Decline Pushups AMAP AMAP AMAP AMAP AMAP
3 Dumbbell Military Press 6 6 6 6 6
4 Dumbbell Rear Laterals 6 6 6 6 6
Week 4 - Day 3
Legs
  Legs Reps Reps Reps Reps Reps
1 Squat 6 6 6 6 6
2 Leg Press 6 6 6 6 6
3 Stiff Legged Deadlifts 6 6 6 6 6
4 Dumbbell Step Ups 6 6 6 6 6
5 Standing Calf Raise 6 6 6 6 6
Week 4 - Day 4
Arms
  Arms Reps Reps Reps Reps Reps
1 Barbell Curls 6 6 6 6 6
2 Close Grip Bench Press 6 6 6 6 6
3A Lying Tricep Extension 6 6 6    
3B Standing Dumbbell Curls 6 6 6    
4A Preacher Curls 6 6      
4B Tricep Kickbacks 6 6      

Intensity Phase - Week 5

Upper & Lower Body Workouts Twice a Week

Week 5 - Day 1
Back and Traps
  Back and Traps Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP    
2 Bench Press 8 8 8    
3 Military Press 8 8 8    
4 Barbell Shrug 8 8 8    
5 Lying Tricep Extension 8 8 8    
6 Hammer Curls 8 8 8    
Week 5 - Day 2
Chest and Shoulders
  Chest and Shoulders Reps Reps Reps Reps Reps
1 Squats 8 8 8    
2 Stiff Legged Deadlifts 8 8 8    
3 Seated Calf Raises 8 8 8    
4 Weighted Crunches 8 8 8    
5 Cable Pull Ins 8 8 8    
Week 5 - Day 3
Legs
  Legs Reps Reps Reps Reps Reps
1 Lat Pull Downs 8 8 8    
2 Incline Bench Press 8 8 8    
3 Arnold Press 8 8 8    
4 Dumbbell Shrugs 8 8 8    
5 Dumbbell Tricep Extensions 8 8 8    
6 Incline Dumbbell Curls 8 8 8    
Week 5 - Day 4
Arms
  Arms Reps Reps Reps Reps Reps
1 Leg Press 8 8 8    
2 Dumbbell Lunges 8 8 8    
3 Standing Calf Raise 8 8 8    
4 Knee Raise w/Medicine Ball 8 8 8    
5 Reverse One Leg Crunch 8 8 8    

Intensity Phase - Week 6

Increase Weight. Sets and Reps Stay the Same.

Week 6 - Day 1
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP    
2 Bench Press 8 8 8    
3 Military Press 8 8 8    
4 Barbell Shrug 8 8 8    
5 Lying Tricep Extension 8 8 8    
6 Hammer Curls 8 8 8    
Week 6 - Day 2
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Squats 8 8 8    
2 Stiff Legged Deadlifts 8 8 8    
3 Seated Calf Raises 8 8 8    
4 Weighted Crunches 8 8 8    
5 Cable Pull Ins 8 8 8    
Week 6 - Day 3
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Lat Pull Downs 8 8 8    
2 Incline Bench Press 8 8 8    
3 Arnold Press 8 8 8    
4 Dumbbell Shrugs 8 8 8    
5 Dumbbell Tricep Extensions 8 8 8    
6 Incline Dumbbell Curls 8 8 8    
Week 6 - Day 4
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Leg Press 8 8 8    
2 Dumbbell Lunges 8 8 8    
3 Standing Calf Raise 8 8 8    
4 Knee Raise w/Medicine Ball 8 8 8    
5 Reverse One Leg Crunch 8 8 8    

Intensity Phase - Week 7

Increase Weight, Add a Set and Reduce Reps to 6

Week 7 - Day 1
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP AMAP  
2 Bench Press 6 6 6 6  
3 Military Press 6 6 6 6  
4 Barbell Shrug 6 6 6 6  
5 Lying Tricep Extension 6 6 6 6  
6 Hammer Curls 6 6 6 6  
Week 7 - Day 2
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Squats 6 6 6 6  
2 Stiff Legged Deadlifts 6 6 6 6  
3 Seated Calf Raises 6 6 6 6  
4 Weighted Crunches 6 6 6 6  
5 Cable Pull Ins 6 6 6 6  
Week 7 - Day 3
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Lat Pull Downs 6 6 6 6  
2 Incline Bench Press 6 6 6 6  
3 Arnold Press 6 6 6 6  
4 Dumbbell Shrugs 6 6 6 6  
5 Dumbbell Tricep Extensions 6 6 6 6  
6 Incline Dumbbell Curls 6 6 6 6  
Week 7 - Day 4
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Leg Press 6 6 6 6  
2 Dumbbell Lunges 6 6 6 6  
3 Standing Calf Raise 6 6 6 6  
4 Knee Raise w/Medicine Ball 6 6 6 6  
5 Reverse One Leg Crunch 6 6 6 6  

Intensity Phase - Week 8

Increase Weight, Sets and Reps Stay The Same

Week 8 - Day 1
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Pull Ups AMAP AMAP AMAP AMAP  
2 Bench Press 6 6 6 6  
3 Military Press 6 6 6 6  
4 Barbell Shrug 6 6 6 6  
5 Lying Tricep Extension 6 6 6 6  
6 Hammer Curls 6 6 6 6  
Week 8 - Day 2
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Squats 6 6 6 6  
2 Stiff Legged Deadlifts 6 6 6 6  
3 Seated Calf Raises 6 6 6 6  
4 Weighted Crunches 6 6 6 6  
5 Cable Pull Ins 6 6 6 6  
Week 8 - Day 3
Upper Body
  Upper Body Reps Reps Reps Reps Reps
1 Lat Pull Downs 6 6 6 6  
2 Incline Bench Press 6 6 6 6  
3 Arnold Press 6 6 6 6  
4 Dumbbell Shrugs 6 6 6 6  
5 Dumbbell Tricep Extensions 6 6 6 6  
6 Incline Dumbbell Curls 6 6 6 6  
Week 8 - Day 4
Lower Body
  Lower Body Reps Reps Reps Reps Reps
1 Leg Press 6 6 6 6  
2 Dumbbell Lunges 6 6 6 6  
3 Standing Calf Raise 6 6 6 6  
4 Knee Raise w/Medicine Ball 6 6 6 6  
5 Reverse One Leg Crunch 6 6 6 6  

Frequency Phase - Week 9

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 9 - Day 1
Full Body Workout A
  Full Body Workout A Reps Reps Reps Reps Reps
1 Squats 6 6      
2 Stiff Leg Deadlifts 6 6      
3 Seated Calf Raise 6 6      
4 Seated Cable Row 6 6      
5 Dumbbell Bench Press 6 6      
6 Dumbbell Shoulder Press 6 6      
7 Dumbbell Shrugs 6 6      
8 Dumbbell Tricep Extension 6 6      
9 Barbell Bicep Curls 6 6      
Week 9 - Day 2
Full Body Workout B
  Full Body Workout B Reps Reps Reps Reps Reps
1 Leg Press 10 10      
2 Leg Curls 10 10      
3 Seated Calf Raise 10 10      
4 One Arm Dumbbell Row 10 10      
5 Incline Dumbbell Bench Press 10 10      
6 Military Press 10 10      
7 Dumbbell Shrugs 10 10      
8 Tricep Pushdowns 10 10      
9 Dumbbell Hammer Curls 10 10      
Week 9 - Day 3
Full Body Workout C
  Full Body Workout C Reps Reps Reps Reps Reps
1 Dumbbell Lunges 12 12      
2 Dumbbell Step Ups 12 12      
3 Barbell Rows 12 12      
4 Barbell Bench Press 12 12      
5 Arnold Press 12 12      
6 Rear Delt Raise 12 12      
7 Upright Row 12 12      
8 Lying Tricep Extension 12 12      
9 Preacher Curls 12 12      

Frequency Phase - Week 10

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 10 - Day 1
Full Body Workout A
  Full Body Workout A Reps Reps Reps Reps Reps
1 Squats 10 10      
2 Stiff Leg Deadlifts 10 10      
3 Seated Calf Raise 10 10      
4 Seated Cable Row 10 10      
5 Dumbbell Bench Press 10 10      
6 Dumbbell Shoulder Press 10 10      
7 Dumbbell Shrugs 10 10      
8 Dumbbell Tricep Extension 10 10      
9 Barbell Bicep Curls 10 10      
Week 10 - Day 2
Full Body Workout B
  Full Body Workout B Reps Reps Reps Reps Reps
1 Leg Press 12 12      
2 Leg Curls 12 12      
3 Seated Calf Raise 12 12      
4 One Arm Dumbbell Row 12 12      
5 Incline Dumbbell Bench Press 12 12      
6 Military Press 12 12      
7 Dumbbell Shrugs 12 12      
8 Tricep Pushdowns 12 12      
9 Dumbbell Hammer Curls 12 12      
Week 10 - Day 3
Full Body Workout C
  Full Body Workout C Reps Reps Reps Reps Reps
1 Dumbbell Lunges 6 6      
2 Dumbbell Step Ups 6 6      
3 Barbell Rows 6 6      
4 Barbell Bench Press 6 6      
5 Arnold Press 6 6      
6 Rear Delt Raise 6 6      
7 Upright Row 6 6      
8 Lying Tricep Extension 6 6      
9 Preacher Curls 6 6      

Frequency Phase - Week 11

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 11 - Day 1
Full Body Workout A
  Full Body Workout A Reps Reps Reps Reps Reps
1 Squats 12 12      
2 Stiff Leg Deadlifts 12 12      
3 Seated Calf Raise 12 12      
4 Seated Cable Row 12 12      
5 Dumbbell Bench Press 12 12      
6 Dumbbell Shoulder Press 12 12      
7 Dumbbell Shrugs 12 12      
8 Dumbbell Tricep Extension 12 12      
9 Barbell Bicep Curls 12 12      
Week 11 - Day 2
Full Body Workout B
  Full Body Workout B Reps Reps Reps Reps Reps
1 Leg Press 6 6      
2 Leg Curls 6 6      
3 Seated Calf Raise 6 6      
4 One Arm Dumbbell Row 6 6      
5 Incline Dumbbell Bench Press 6 6      
6 Military Press 6 6      
7 Dumbbell Shrugs 6 6      
8 Tricep Pushdowns 6 6      
9 Dumbbell Hammer Curls 6 6      
Week 11 - Day 3
Full Body Workout C
  Full Body Workout C Reps Reps Reps Reps Reps
1 Dumbbell Lunges 10 10      
2 Dumbbell Step Ups 10 10      
3 Barbell Rows 10 10      
4 Barbell Bench Press 10 10      
5 Arnold Press 10 10      
6 Rear Delt Raise 10 10      
7 Upright Row 10 10      
8 Lying Tricep Extension 10 10      
9 Preacher Curls 10 10      

Frequency Phase - Week 12

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 12 - Day 1
Full Body Workout A
  Full Body Workout A Reps Reps Reps Reps Reps
1 Squats 6 6      
2 Stiff Leg Deadlifts 6 6      
3 Seated Calf Raise 6 6      
4 Seated Cable Row 6 6      
5 Dumbbell Bench Press 6 6      
6 Dumbbell Shoulder Press 6 6      
7 Dumbbell Shrugs 6 6      
8 Dumbbell Tricep Extension 6 6      
9 Barbell Bicep Curls 6 6      
Week 12 - Day 2
Full Body Workout B
  Full Body Workout B Reps Reps Reps Reps Reps
1 Leg Press 10 10      
2 Leg Curls 10 10      
3 Seated Calf Raise 10 10      
4 One Arm Dumbbell Row 10 10      
5 Incline Dumbbell Bench Press 10 10      
6 Military Press 10 10      
7 Dumbbell Shrugs 10 10      
8 Tricep Pushdowns 10 10      
9 Dumbbell Hammer Curls 10 10      
Week 12 - Day 3
Full Body Workout C
  Full Body Workout C Reps Reps Reps Reps Reps
1 Dumbbell Lunges 12 12      
2 Dumbbell Step Ups 12 12      
3 Barbell Rows 12 12      
4 Barbell Bench Press 12 12      
5 Arnold Press 12 12      
6 Rear Delt Raise 12 12      
7 Upright Row 12 12      
8 Lying Tricep Extension 12 12      
9 Preacher Curls 12 12      

Nutrition Information

Okay you're MASS BUILDING trying to add QUALITY MUSCLE MASS, not just WEIGHT. So you've got to take nutrition as seriously as you do when you CUT.

1) Calories:

Figure out your BMR by using the BMR Calculator.

The typical recommendation is add 500 calories to this number. But everyone is different, so I'm going to exercise caution here and ask you to add 10% to that number to get your Total Daily Energy Expenditure or TDEE. If you find that your not gaining .5 to 1lbs of body weight each week, then you can bump it up to 15%.

So if your BMR is 3000 calories, add 300 calories to make your TDEE = 3300.

2) Macronutrient Ratio: 20-30-50

a. Protein: Protein should be 1 to 1.5 grams per pound of body weight.
i. Your weight X 1 = ____ grams Protein
ii. 200lbs X 1gram = 200 grams Protein
b. Fat: Fat should be about 30% of your TDEE.
i. TDEE X .3 = ____ Calories/ 9 calories = ____ grams Fat
ii. 3300 X .3 = 990 calories / 9 calories = 110 grams Fat
c. Carbs: Carbs should make up the remainder of your calories:
i. TDEE - Fat Calories - Protein Calories = Carb Calories
ii. 3300 - 990 - 800 = 1510 Calories/ 4 Calories = 377 grams Carbs

If you have any questions about nutrition planning ask in the nutrition section of the forum.

Frequently Asked Questions:

  1. Why do you have to be 18 years old or have intermediate level training experience to do this routine?
    Because the routine uses near maximal weight, it's important that your body's growth plates have sealed. There have been several studies conducted on teen weight lifting that suggest that certain types of weight lifting may damage the epiphysis, or growth plate, of your bones. There is evidence that lifting heavy weight could speed up growth plate closure, which would stunt your growth. So if you are under 18, stick with the teenage training guidelines in this article. Intermediate level experience is a requirement because you have to understand how to logically increase the load you'll be using every week. Most people with 2 or more years of training experience know their bodies well enough and the weights they can handle to push their body to the limit and know what a logical increase would be. If you have no clue on how to set your own personal loading parameters for an exercise, you will not be able to perform this routine effectively.
  2. I thought working a muscle twice a week wasn't recommended for gaining mass? In the Intensity Dominant Phase you have us working each muscle twice a week and in the Frequency Phase it's 3 times a week, what gives?
    Because the total volume of work that is done per muscle group is decreased in both the Intensity Dominant Phase and the Frequency Phase you will be able to work your muscles twice or three times a week without entering an overtrained state. The workouts are spaced far enough apart to allow for proper recovery and if you are practicing supportive nutrition you should be able to make solid gains, even though the work volume is low.
  3. I don't have XX Equipment or Can't Do XX exercise, can I use a different exercise?
    Of course, just make sure you swap it with an exercise that is close to the movement of the original exercise. Switch compound movements for compound movements, not isolation exercises. Not sure which exercise to pick? Browse 600+ videos of different exercises organized by body part in the exercise videos section.
  4. After increasing the weight on a exercise I can't get the required reps, should I go back down to the previous weight?
    Absolutely not! If you want muscle mass you have to subject your muscles to an overload, so REGRESSING IN WEIGHT MOVED isn't going to help. Stick with the heavier weight and strive to do "One-More-REP!" the next time the workout is performed until you can reach the required reps. If you still can't get the prescribed reps you probably were a little aggressive in the weight increase. Try to jump up in weight in smaller increments.

This program was developed by Dave Herber

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    Dave Herber
    Dave is an ACE and NSCA qualified personal trainer with over 12 years experience helping his clients build muscle, burn body fat and reach their goals.
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Comments (177)

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Matt
Posted Wed, 05/19/2010 - 17:26

Can I also add some cardio to this workout or will that affect my gains in muscle.

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Steve
Posted Wed, 05/19/2010 - 19:12

Cardio won't generally impact muscle gains unless you're doing too much or under-eating.

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giovanni
Posted Tue, 05/25/2010 - 09:40

Can I do Mon:Chest/Shoulder Wed:Back/Rear/Delt/Trap Fri:Bicep/Tricep Sun:Quads/Hams/Calves, Mon:restart cycle? Is that an good way of going about this?

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Steve
Posted Tue, 05/25/2010 - 10:31

That looks like a solid template.

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giovanni
Posted Tue, 05/25/2010 - 12:24

Thanks. And just wondering im 17 turning 18 5ft 10inches at 150 lb 10-11% bodyfat and trying to gain mass. Right now im consuming aboout 2400 calories per day 250grams of protien, 300gcarbs and dont really cound fats because i get good ones from canned salmon, lean ground beef and turkey as well as fish oils supplements. Im sure i should up my calorie intake but i dont know by how much and i jut got braces so i cannot eat as much as i like during my meals because it hurts alot. Should i get a mass gainer like vpx stealth or Six Star Professional muscle building milkshake? Also is it ok for me to use creatine and NO supplements now that im near 18?

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Steve
Posted Tue, 05/25/2010 - 17:24

2400 calories isn't very much, especially at your age. You might need to eat 3500 to 4000 per day to gain weight at a modest rate. I would definitely consider a weight gainer. I also recommend whole milk, and natural peanut butter. Those are great mass building foods. I would try a popular weight gainer. here are some of the store best sellers:

http://www.muscleandstrength.com/store/category/weight-gainers.html?dir=...

Cytogainer seems reasonably priced.

Once you get your diet nailed down and find you are adding weight, and once you turn 18, then it would be good to try creatine and NO. Also remember when you train, always push for more reps/weight on every set. If you don't you will train in vain. And don't forget to squat!

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giovanni
Posted Tue, 05/25/2010 - 18:05

Thanks alot for the help!

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Wayne
Posted Mon, 06/14/2010 - 11:43

I was wondering if the exercises that are paired with same number (example in first day 5a, 5b) should be performed as a superset?

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andy7561
Posted Mon, 06/21/2010 - 08:48

this workout looks intense, i'm currently uping my cardio and looking for a bit more definition. I've been gaining for the last few months and currently weigh around 200lbs, would you recommend this workout when cutting?

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Steve
Posted Mon, 06/21/2010 - 09:34

Hi Andy,

You can really use any bodybuilding style diet when cutting as long as your diet is in check and you are pushing for progression (more reps/weight) on every set.

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Zaky
Posted Tue, 03/06/2012 - 20:43

You can really use any bodybuilding style diet when cutting as long as your diet is in check and you are pushing for progression (more reps/weight) on every set.

Steve,

What do you mean by more reps/weight on every set? Do you mean it is better to do more reps/weight than in the workout chart?

Thanks

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vinson
Posted Wed, 07/14/2010 - 21:09

I have question about FAQ4.
it says we cant go back to previous weight while we can't get the require reps. For example, i can do pull up with free weight for 6 reps, but i cant do it 5 times of 6 reps. Should i still do it with free weight as the FAQ4 said.

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Steve
Posted Thu, 07/15/2010 - 14:56

Hi Vinson,

Stick with pullups until you can perform all reps with the stated number of sets.

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Phikaz
Posted Mon, 08/02/2010 - 15:53

Hi.
What are cable pull-ins and reverse one-leg crunches. There is no video for those. Thanks

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Steve
Posted Tue, 08/03/2010 - 14:04

Hi Phikaz,

For one leg crunches you crunch your leg to your chest instead of crunching your head towards your abs. I;m not familiar with Cable pull-ins. I would recommend asking on the forum:

http://www.muscleandstrength.com/forum/

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afi
Posted Wed, 08/04/2010 - 15:56

hey steve,

after 2 years i started working out its been 2 mnths nw not very hardcore workouts but ya ok one but not proper diet as result i gained bit weight (beefy),i am 28yrs 89kg 5ft11", now i want to start the Dave's V.I.F Mass Building Program, my aim is lean mass with definition and shred unwanted fat through workouts,my plan for the schedule are
PROTEIN - DYMATIZE ELITE 12 HR.
FAT BURNER - UNIVERSAL ANIMAL OR HYDROXYCUT.
GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE.
PRE-WORKOUT - CYTONOX.
POST -WORKOUT - CYTOCELL.
MULTIVITAMINS - WELLMAN OR SUPRADYNE.
DIET PLAN - https://www.muscleandstrength.com/diet-and-nutrition/diets/sample-muscle...

please let me know the above are good or anything which i shouldn't use comparing to optional one's and also please suggest the above VIF workouts are good for my plan or Power Muscle Burn 5 day split workouts are better.

waiting for your kind reply asap.

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Steve
Posted Thu, 08/05/2010 - 10:27

Hi Afi,

I wouldn't use the power muscle burn split at this stage in your training. I would wait for a while until you have spent some time on squats and deadlifts.

The sample muscle building diet is a solid plan. Keep a close eye on the scale. If it's not moving, you may have to add in more calories.

Your supplement plan looks great. Looks like you have done plenty of research.

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afi
Posted Fri, 08/06/2010 - 05:47

thank you dear, yes i did lots of research, can you please suggest which of below mentioned give positive results, some say SECRETAGOUGE-ONE is no use for who are below 35's is it true.

FAT BURNER - UNIVERSAL ANIMAL OR HYDROXYCUT.
GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE

and steve so u think V.I.F progm is good for my plan rt?? or do u have any other good suggestions.

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Steve
Posted Fri, 08/06/2010 - 14:23

I think it's a great plan. Just work hard, eat right and get plenty of rest.

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afi
Posted Fri, 08/06/2010 - 05:50

GROWTH HORMONE - ANIMAL PAK OR SECRETAGOUG-ONE.

oops i meant ANIMAL STACK OR SECRETAGOUGE-ONE, so what do you think which one is better for a 28yrs old.

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Steve
Posted Fri, 08/06/2010 - 14:22

My choice would be Animal Pak. It's been around for ages and has a great track record.

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afi
Posted Wed, 08/04/2010 - 17:21

how are the rest days divided for the 1st 2 phases is it 1st 4 days of the week u have to workout and others days rest or rest in between days

afi

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Steve
Posted Thu, 08/05/2010 - 10:29

Hi Afi,

I would recommend performing the first two workouts, then taking a rest fay. Perform the next 2 workouts, then rest 2 days - for a total of 7 days.

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Robbie
Posted Wed, 08/18/2010 - 18:57

Hi Steve,

I am in the 9th week of the program and my muscle development has been fair. I have gained 8 lbs so far (156 to 164) and I am 5' 10. I follow one day workout based on the program followed by 1 day of 1 hr cardio (burn around 350 calories) and so on. I take one day as rest during the week. I have started noticing that I have gained some fat around my stomach and my belly is starting to show. Is this normal? My daily calorie is based on the calculation that you have provided. Should I reduce calorie intake for the remaining 4 weeks and increase cardio? I am not very happy with the forming belly and would like to get rid of it ASAP. Please advice.

Thanks.
Robbie.

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Steve
Posted Thu, 08/19/2010 - 10:56

Hi Robbie,

How many calories are you eating per day, and where did you get the number from?

That is great progress. It is normal to gain some fat while trying to add muscle, but I want to see if we can start to minimize the fat gains.

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Robbie
Posted Thu, 08/19/2010 - 11:54

I am 37 years old...

My BMR is 2040 calories
TDEE = 2250 calories
My daily intake is as follows:
260 grams of protein - 1040 caloreis
200 grams of carbs - 800 calories
50 grams of Fat - 450 calories

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Steve
Posted Fri, 08/20/2010 - 10:06

Hi Robbie,

I would try cutting back the daily calories by 200-300 and see what the scale does over the course of the next month. It is fairly amazing that you are gaining weight eating so little.

Keep cardio the same for a month until we figure out what's going on with your diet.

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Robbie
Posted Fri, 08/20/2010 - 14:07

Thanks Steve. I think I do not use up a lot of calories each day since I am at my desk glued to a computer(at work) for 10-12 hours a day...I'll try reducing the calorie intake and see if it makes a difference.

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tomskee
Posted Sat, 08/21/2010 - 21:06

hey mate.
just just wondering if this would work out until the fullbody splits.

mon: arms
tue:legs
Wed:off
thurs:back/traps
friday:off/i have very intense labour job that day all day.
sat:chest/shoulders

i think thats all sweet but your the pro! cheers

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Steve
Posted Mon, 08/23/2010 - 13:32

Hi Tomskee,

I would rather see you work back and traps on Saturday, and move chest/shoulders to Wednesday. This will better space out your heavy pushing (tricep) days.

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tomskee
Posted Tue, 08/24/2010 - 01:35

so.
monday:arms
tues:legs
wed:chest/shoulders
thursday:off
friday:off
sat:back traps

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Steve
Posted Wed, 08/25/2010 - 12:23

That looks solid!

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ronald
Posted Fri, 09/17/2010 - 17:59

hey.. i have a question about the number and the letters.. for example u have there 2A and 2B.. does that mean i have to do 2B right away with no rest after 2A.

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Steve
Posted Mon, 09/20/2010 - 13:39

Hi Ronald,

Yes, they are supersets with no rest between.

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todd
Posted Fri, 10/15/2010 - 22:18

i am not familiar with the exercise listed as cable pull ins. can you explain this exercise or offer an alternative?

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Steve
Posted Mon, 10/18/2010 - 14:53

Hi Todd,

I am not familiar with the exercise. i recommend asking the question on the forum:

http://www.muscleandstrength.com/forum/

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Ali Aslam
Posted Sun, 10/17/2010 - 04:12

hey steve i am about to begin this program monday, and i wanted to ask, i am a huge fan of doing cardio because i have a strong believe that i lose alot of fat from doing cardio atleast 30 mins 3 times a week. Can i do cardio for no more than 30 mins 3 timmes a week during the whole course of this program. thank you

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Steve
Posted Wed, 10/20/2010 - 11:23

Hi Ali,

Cardio for general health is a very good choice.

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HJM91
Posted Sat, 10/23/2010 - 14:26

Hey Steve, i was wondering what would be a good split for the vol phase and also for the upper and lower body i would do upper body Monday and Wednesday and do lower body Tuesday and Thursday?

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Steve
Posted Mon, 10/25/2010 - 09:23

Hi HJM,

I would use something like this:

Day 1 - Back and Traps
Day 2 - Chest and Shoulders
Day 3 - OFF
Day 4 - Legs
Day 5 - Arms
Day 6 & 7 - OFF

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HJM91
Posted Mon, 10/25/2010 - 12:16

if i need work on my chest more should i put that on day 1 instead of day 2? ty

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Steve
Posted Mon, 10/25/2010 - 14:49

Hi HJM,

That might actually make it harder to work your chest. Chest work involves triceps, and you want to rest your triceps after your arm day so they are fresh on chest day.

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Thor
Posted Tue, 10/26/2010 - 22:14

Do you recommend doing all 4 days in a row. Or should there be breaks in between?

Thanks

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Steve
Posted Wed, 10/27/2010 - 09:42

Hi Thor,

4 days in a row can work, but it's generally better to insert a few rest days if possible.

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tomskee
Posted Mon, 11/01/2010 - 00:46

hey steve.

i was just thinking today about training im on the last few weeks of this then im going to one of your full body workouts. one question probably a waste to ask since im almost done with this. it came to my mind that when the reps change in the full body section and i do 6 reps for bench press say and then next week its 10 or 12 reps should i keep the same weight as the week before and not be able to complete 12 reps or should i lower it a little so i can only just do the 12. cheers

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Steve
Posted Mon, 11/01/2010 - 12:20

Hi Tomskee,

You always want to use as much weight as possible for each set. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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HJM91
Posted Fri, 11/19/2010 - 15:09

for the week of upper/lower body is this how you should schedule it?

Monday-upper body
Tuesday-lower body
Wednesday-rest
Thursday-upper body
Friday-lower body

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Steve
Posted Mon, 11/22/2010 - 14:05

That looks good.

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HJM91
Posted Wed, 12/01/2010 - 03:48

hi how do you perform the cable pull in do you have a video or a picture?

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Steve
Posted Tue, 12/07/2010 - 10:13

Hi HJM,

You attach a rope or v-handle to a pulley around face level, and pull the handle towards your face.

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