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Dave's V.I.F Mass Building Program

Average: 4.3 (170 votes)
4.3 5 170
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:

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 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 (207)

Add a comment

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Thor Underdahl
Posted Tue, 12/21/2010 - 20:44

Is there anywhere to get this program in excel or some other format so I can print it out and bring to the gym to keep track of where I'm at and track weights used?

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Steve's picture
Steve
Posted Thu, 12/23/2010 - 12:51

Hi Thor,

Not at this time. Sorry.

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me
Posted Sun, 03/06/2011 - 13:05

Copy and paste into microsoft word. Worked great for me.

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Dave
Posted Wed, 01/26/2011 - 17:47

Hey Thor,

If you are a member of the forum, send me a Private Message (muscletrainerdh) and I will get the spreadsheet to you.

Or YOu can e-mail me at dave@w8lifter.com

All The Best,

Dave

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TAswoor
Posted Thu, 12/23/2010 - 07:11

hi steve,

what is this AMAP means ?

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Steve
Posted Thu, 12/23/2010 - 12:50

As Many As Possible.

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Keith
Posted Tue, 12/28/2010 - 22:32

Hi. Great workout. The question I have with this workout (and most other workouts) is what to do after you're done with the whole program? Do you just start over presumably using heavier weight than the first time you went through it?
Thanks

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Steve's picture
Steve
Posted Tue, 01/11/2011 - 14:07

Hi Keith,

You can continue to use the program as long as you are seeing good results. Regarding weight, 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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dan
Posted Tue, 01/11/2011 - 20:13

Hi, before to do your exercice... Do you do pre-set and if yes how many. Thank you.

Week 1 Day 1 Set #1 Set #2 Set #3 Set #4 Set #5

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

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Seth
Posted Wed, 01/12/2011 - 00:22

This is my 2nd time going through this workout and I wish I had asked these questions the first time. During the Volume phase what does
(No More than 10 Total sets) mean? There are much more than 10 if I do 4 sets of each exercise.

I'm also unclear on the sets and reps. For example, if my goal is 4 sets of 6 reps and my first set is the most weight I can lift 6 times, I may only be able to do 3 or 4 reps on the 4th set. Should my goal 6 reps on the 4th set and not maxing out the first 3 sets?

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Dave
Posted Wed, 01/26/2011 - 17:39

Hey Seth,

Sorry it took me so long to see this question.

No More than 10 Total Sets is a note for the SMALLER MUSCLE GROUPS only, not for the entire workout. I.E. You shouldn't be doing more than 10 sets of direct bicep work.

As far as sets and reps are concerned, you should have energy left to get all 4 sets at 6 reps. Granted the last set of 6 should be pretty tough, but you shouldn't be exhausted after the first set of 6 reps. If you don't get all 6 reps on the 4th set, but did on the previous 3 sets, I would just keep the weight the same for the following week and try to get all 6 reps in the 4th set. Also, be mindful of your rest time, a set of 6 reps takes a lot of energy, so make sure you a resting at least 90 seconds or even 2 minutes so your body has time to recruite!

Good Luck and thanks for trying the VIF!

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Marc G
Posted Thu, 01/13/2011 - 12:21

What would you recommend to do weight wise in the V phase. I am 180 lbs at 5'9'' and been working out steadily for many years..

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Dave
Posted Wed, 01/26/2011 - 17:42

Hi Marc,

If you've been working out steadily for many years, you should have a pretty good idea how much weight you can handle on each exercise for the # of prescribed reps.

If you choose a weight and cannot come close to the reps prescribed, I would lighten it.
IF you choose a weight and get the reps prescribed easily for all sets, I would increase it.

It takes a bit of experimentation, but I'm sure you'll figure it out!

Good Luck,

Dave

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Jay Dutta
Posted Sat, 02/05/2011 - 18:47

what does the AMAP mean by the oull up ?

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Michael
Posted Tue, 02/08/2011 - 13:53

Dave,
I just read through this workout regimen and am excited to start it next week. I have been lifting off and on for over twenty years and for some reason I am seeing better results now than when I was in my twentys. I guess that age and maturity thing is helping me stay more focused and disciplined in and out of the gym.
Approximately what percent of my 1 rep maximum lift should I start with on the Volume Phase? And Am I adding weight each after each set?
Thanks, and I will let you know how it's working after 12 weeks.
Mike

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Kevin
Posted Wed, 02/09/2011 - 16:13

Hi steve..
Great workout programme

I am a 165 pound male 6ft.. How many calories a day would you reccommend that I take 1st of all.. I was thinking 3250 or 3000. If you could give me some feedback on that please. Many thanks

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azf
Posted Thu, 02/17/2011 - 11:18

please,
at Volume Phase - Week 1
day 1 , chest & shoulders
what mean 5A 5B? what stand for?
and many more at day two 2A 2B ??
thanks for your help
hope you got this at excel sheet ( down-loadable )

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Tree
Posted Thu, 02/24/2011 - 10:53

Dave,

great workout and I'm loving it so far. I have been working out for nearly 17 years and I am always looking for new routines. I did have one quick question. For all 3 phases, what is the rest schedule? I just started week 1, but I have worked out monday thru today (feb 24, 2011). I was planning on resting Friday thru Sunday and start up week 2 on Monday. Please let me know if I should do a 1 day on 1 day off regimen or something different. Thanks again!

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Derek Charlebois
Posted Tue, 03/01/2011 - 16:01

This program is oddly similar to my Tri-Phase program, which I released in 2006:
http://scivation.com/books/triphase.htm

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bigmoe42
Posted Sun, 03/27/2011 - 18:30

I am on week 10 of this workout program. I thought it was great. what is a good program to do next?

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Chris
Posted Fri, 04/08/2011 - 18:42

Im confused on week 1. Within the frenquency dominant phase decription you wrote about the a, b, and c. But week one is NOT the frenquency dominant week. Do i just ignore the a and b in the first week and do the ten reps?

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Conner
Posted Fri, 04/15/2011 - 12:30

Hey steve, I am 17 years old at 6 foot and 175 pounds. I am in the third week of this workout and have gained a lot of definition in my arms. I eat about 2000 calories a day and its all lean meats, fruits, vegetables, and nuts (almonds and almond butter, etc.) I am also doing an ab workout on the side as well as cardio three days a week. How can I amp up the process in gaining mass, I am eating a lot of proteins as well as taking one scoop of protein supplement per day, but I feel like I should be moving along a lot faster. I would appreciate your input. Have a good one and thanks for the great workout.

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TK
Posted Thu, 05/05/2011 - 20:09

whats the recommended weight i should use in this workout. should i start low and make my way up or what. so how does this work and also i was wondering if u can help me make a diet plan because i want to lose weight and gain muscle as well as muscle mass.

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Mcsheehy
Posted Sun, 05/22/2011 - 06:36

I'm only 17 years old and have been doing weights for almost a year, and my growth has actually accelerated, besides I'm happy the height I am. Any tips on eating high calorie meals whilst keeping them small to follow 6 meal a day pattern. And would my shake providing 20g protein count as meal?

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Brandon
Posted Sun, 05/22/2011 - 11:54

What do you recommend doing once you finish the week 12 of this workout? Is there another workout you recommend or should I start this one all over again?

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Jay
Posted Thu, 07/07/2011 - 03:53

I'd like to know this too please

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ANDY VILLANUEVA
Posted Sat, 06/04/2011 - 21:55

hello. what does AMAP MEAN PLEASE NEW HERE THANKS

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Steve's picture
Steve
Posted Tue, 06/07/2011 - 16:26

Hi Andy,

As much as possible.

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frank
Posted Sun, 06/05/2011 - 18:25

First off, i find it hilarious that people will ask the same question over and over when they could just show some intelligence and read through the blog.

Secondly, people, we have a forum on here for a reason. All of your workout, nutrition, and supplementation questions have been answered at some point or another on here. TRY SEARCHING THE FORUM. Rather than just re asking a question you could rather easily find the answer for.

As for my question, if i complete the split once every 6 days rather than 7, and add one extra "week" to each phase. Will i still be giving my body enough time to rest or do you strongly suggest keeping it to a 7 day cycle?

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nitesh kumar
Posted Sun, 06/26/2011 - 03:31

tell me one thing after this entire exercise we need to start from first week again

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Stephen
Posted Sun, 07/17/2011 - 18:33

Hi Stephen here,

Im new to working out ( just 4 months ). I just finished the HIML-4 workout featured on this site. Its given me good gains. Im planning to shift to this program do you think this is a good idea?

Also, when doing the workouts here should I do all the sets of workout 1 before moving to workout 2? or can i do one set of each exercise and move to the next and cycle back to the first workout ( i.e. workout 1 (first set) --> workout 2 (first set) ---> workout 3 (first set) ---> workout 1 (second set) ) .

I would appreciate any helpful feedback. Thank you.

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Josh
Posted Mon, 07/25/2011 - 00:10

Can I add more exercises to the routine?

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Csaba
Posted Tue, 08/02/2011 - 22:04

Hey Steve,

Would it be ok if I did an isolation exercise for my forearms after each workout and a 10 minute cardio on elliptical machine 3 times a week?

Thanks
Csaba

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Dave
Posted Tue, 09/06/2011 - 12:28

Could you post a picture to a person who used this workout (that would add way more credibilty to the workout , could i add a couple of back workouts more such as Lat Pull Down & Reverse Grip Machine T-Bar .

Anyways great job ..

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charle
Posted Wed, 09/07/2011 - 15:08

Am a skinny guy would this work for me ? ( would give me a ripped look ?? )

Thank you

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Syed Hassan Abbas
Posted Sun, 09/11/2011 - 14:23

HI Steve,

I am 30 year old. Based on my 75 KG weight and 180 CM high my daily calories allowance is 3233. I am just starting your plan from tomorrow and I have selected a diet plan of 4000 calories that include supplements. I want to gain weight but also want to burn fat especially on my belly. Do I need to reduce my calories intake? Or just adding some cardio will fix it? I have also planned 1 to 2 hours swimming sessions on my rest days (Wednesday, Saturday, Sunday), is this ok? Or will you suggest swimming before or after workout?
Following is my routine.

Monday: Day 1 Workout
Tuesday: Day 2 Workout
Wednesday: Swimming
Thursday: Day 3 Workout
Friday: Day 4 Workout

Thanks,

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iceman9350
Posted Tue, 09/13/2011 - 18:02

i want to gain muscle but i dont want to be overly bulk i would like to loose some body fat and also gain muscle would this workout be ok for that

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z
Posted Wed, 09/21/2011 - 01:11

How many pounds will I be expecting to gain in a month? Thanks.

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Coleman Steagall
Posted Wed, 09/21/2011 - 14:17

I just started this routine earlier this week. But I had some questions about the split. This is what I was thinking;

Mon- Back&Trap, Abs
Tue- Plyometrics
Wed- Chest&Shoulders, Abs
Thur- Yoga
Fri- Legs
Sat- Arms, Abs
Sun- OFF

Look good or should I incorporate more rest days?

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Shan
Posted Mon, 09/26/2011 - 03:57

my metobolism rate is really high and im 5'10" and only 12olbs. I want to gain weight and is this a good workout for me?

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Stephen
Posted Tue, 09/27/2011 - 01:20

Hi. How important are following the rest periods precisely for the workout? Will it affect my gains significantly?

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Daniel Guerrero
Posted Thu, 09/29/2011 - 10:57

In the description of the workout, it says to doWeek 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)

What does that exactly mean? Im planning on starting this workout in next coming days.

Thanks

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Daniel Guerrero
Posted Thu, 10/06/2011 - 00:33

Can I please get some clarity on what it means on the first phase of this work out, when you get to weeks 3 and 4?

It says no more than 10 total sets.

I really dont understand that part. Can someone help?

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Cameron
Posted Tue, 01/17/2012 - 04:11

i am doing this workout, and participating in track practice everyday, is that going to effect my results?

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Damian Garcia
Posted Wed, 02/01/2012 - 07:22

Hi, I've recently just started this program, and I take a mass gainer before and after my workout, I'm 18 and only 5'7 , 150 lbs, I'm looking to get to 160-70. And I've been taking omega 3, fish oil. And I was wondering if that will like counteract my mass gainer? And if it's been the reason why I struggle gaining weight? cause sole people have actually lost weight by taking omega 3, fish oil. Any help would be great. Thank you.

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apicc
Posted Tue, 02/07/2012 - 10:30

I have just recently started this routine and I find that I am done with my workout more quickly than before. Before this my routine was more conventional training with more sets and reps with longer rest periods. I have not been sore in a while but was sore after my first day of this so it already seems effective I just would like to know if I will lose shape because I feel as if I am burning fewer calories and spending less time at the gym .

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juliusc
Posted Mon, 02/20/2012 - 11:06

so after day 4 of week 1 you will immediately start day 1 of week 2 without a restday?

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Chris
Posted Tue, 02/28/2012 - 10:24

Would you recommend adding any abdominal or core work? If so, would you do it on a rest day or on another day (lower body day, arms day, etc.)? I am on week two of this program and I'm already noticing results so thank you for this program. Everything is laid out perfectly.

Thanks

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robby
Posted Sat, 03/10/2012 - 15:31

Hey my name is Robby i`m a 6"8 guy from PR and I weight 192pounds and i would like to gain some muscle cause i play basketball and i wanted to know if this affects my jump and which supplements should i take to make my muscle gain faster.

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Rob
Posted Mon, 03/12/2012 - 20:13

Hi steve,

on the workout schedual list, whata the A and B for?
like
5A Upright Rows 10 10
5B Dumbbell Shrugs 10 10
is it for superset?

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