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Home » Workout Routines » Dave's V.I.F Mass Building Program |
| Training Level: | Intermediate |
| Main Goal: | Build Muscle |
| Days Per Week: | 4 |
| Workout Type: | Split |
| Designed By: | Dave Herber |
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.
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):
Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.
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:
Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4
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:
Workout Loads:
| Week 1 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight and Number of Sets, Decrease Reps
| Week 2 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight and Number of Sets, Decrease Reps
| Week 3 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight and Number of Sets, Reps Remain The Same
| Week 4 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Upper & Lower Body Workouts Twice a Week
| Week 5 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 5 | Day 2 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 5 | Day 3 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 5 | Day 4 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight. Sets and Reps Stay the Same.
| Week 6 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight, Add a Set and Reduce Reps to 6
| Week 7 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Increase Weight, Sets and Reps Stay The Same
| Week 8 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Full Body Workouts, 3 Times Per Week, Undulating Reps
| Week 9 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Full Body Workouts, 3 Times Per Week, Undulating Reps
| Week 10 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Full Body Workouts, 3 Times Per Week, Undulating Reps
| Week 11 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
Full Body Workouts, 3 Times Per Week, Undulating Reps
| Week 12 | Day 1 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| 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 |
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.
This program was developed by Dave Herber
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