It’s all about the mass, am I right?
If you’re looking to gain muscle mass over the next couple of months, this high volume workout is perfect for you.
The program includes 2 leg days, because as we all know your legs are the strongest muscle group in your body. Which means, they can lift heavier weight than your other muscle groups.
Why is this important? Because muscle protein synthesis is elevated for 48-72 hours after heavy resistance training1! In simpler terms, the extra leg day could help you gain more mass.
When performing this program, you’ll want to take 0-90 seconds of rest in between each set, superset, or triset.
Ideally, to gain mass, you’ll want to be in a ~250-500 calorie surplus. Use our BMR calculator here to figure out your daily maintenance calories and then add your desired amount of surplus calories to that total.
If you’d like to add cardio to the program, you are more than welcome to. Just be sure to account for the extra volume when you’re figuring out how many calories you should eat daily.
If you have any questions or comments, reach out to us in the comments section below. We’re more than happy answer them and help you get another step closer to accomplishing your goals.
Monday - Legs
|2. Walking Lunge||3||10 each leg|
|3. Leg Press||3||10-12|
|4a. Goblet Squat||3||15|
|4b. Leg Extension||3||15|
|4c. Leg Curl||3||15|
|5. Calf Raise||3||20|
Tuesday - Chest and Shoulders
|1. Bench Press||4||10-12|
|2. Dumbbell Incline Bench||4||12|
|3a. Hammer Strength Incline Press||3||15|
|3b. Pec Deck||3||12|
|4a. Standing Dumbbell Press||3||15|
|4b. Lateral Raise||3||15|
|4c. Front Raise||3||15|
Wednesday - Back and Arms
|1. Pull Up||4||10-12|
|2. Dumbbell Row||4||12|
|3. Hammer Strength Row||4||10|
|4. Lat Pull Down||3||15|
|5a. Cable Curls||3||12|
|5b. Rope Pushdown||3||12|
|6a. Hammer Curls||3||12|
Friday - Legs
|2. Dumbbell Stiff Leg Deadlift||4||10-12|
|3. Plie Squats||3||12|
|4a. Standing Hamstring Curl||3||15|
|4b. Reverse Lunge||3||15|
|5. Calf Raises||3||20|
- MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian journal of applied physiology, 20(4), 480-486.