- Blueprints for Success
- Training for Figure and Fitness
- Training Programs for Mass and Power
- Training Programs for Maximum Muscular Development
- Intermediate Training Program #1 (Complete Development of All Muscle Groups)
- Intermediate Training Program #2 (Muscle Size Building)
- Intermediate Training Program #3 (Back to the Basics for Maximum Muscle Size)
- Intermediate Training Program #4 (Continuous Quality Improvement for the Natural Athlete)
- Contest Training Programs
- Specific Bodypart Training
GOAL: GAIN 7 LBS LEAN MUSCLE MASS IN SEVENTY DAYS
The training timetable is broken down into alternating gain and hardening workouts and nutritional cycles.
See Nutrition Program
Training Outline:
1st 4 weeks – Power 4% Solution
Week 5: Hardening Cycle 6 – 9 Reps (increase weight if you hit 9 reps)
Weeks 6-8: Power 5 sets of 5 reps
Week 9: Hardening Cycle 7 – 10 reps
Weeks 10-11: 5 x 5-4-3-2-1
Final week: Hardening Cycle 6-9 Reps
Core Exercises:
Bench Press
Dead Lift – Alternate with Bent Row
Military Press (standing) or Alternate DB Press (standing)
Barbell Curl or Alternate DB Curls
Parallel Bar Dips or Close Grip Bench Press
Squats or Leg Press
Split:
Day One: Chest and Back
Day Two: Legs and Abs
Day Three: Rest
Day Four: Shoulders and Arms
Day 5: Rest
Day 6 Start over at Day One.
1ST 4 WEEKS - POWER 4% SOLUTION:
Note: Each split cycle = 5 days (amount of time it takes to train entire body)
Full Cycle = 1 complete circuit of reps and percent increases (3 Split Cycles)
Start with your best 7-rep weight for your 1st workout. Try to get 4-5 sets of 7 reps with this weight. If you can’t make all 7 that’s fine, if any set drops below 5 reps your initial weight is too heavy.
The next workout for that bodypart increase the starting weight by 4% and go for 6 reps. The third workout, increase by 4% again and shoot for 5 reps per set. That’s one Full Cycle (15 days.)
Now, start again, but use the weight you used in Workout 2 and try for 7 reps. (You used 6 reps during the previous cycle with this weight.) Repeat add 4% to the poundage and drop 1 repetition until you have completed another 15-day cycle.
Rest 3 - 4 minutes per set or alternate with an antagonistic (push-pull) exercise for enhanced recovery.
Here’s an example for the bench press with a 7-rep max of 225:
First Full Cycle
Cycle 1: Warm-up, then 4-5 sets of 5 - 7 reps with 225.
Cycle 2: Warm-up, then 4-5 sets of 4 - 6 reps with 235. (225 + 4% = 234)
Cycle 3: Warm-up, then 4-5 sets of 3 - 5 reps with 245.
Second Full Cycle
Cycle 4: Warm-up, then 4-5 sets of 5 - 7 reps with 235.
Cycle 5: Warm-up, then 4-5 sets of 4 - 6 reps with 245.
Cycle 6: Warm-up, then 4-5 sets of 3-5 reps with 250 - 255.
1ST 4 WEEKS - POWER PHASE USING THE 4% SOLUTION
Day 1:
Bench Press (4% Solution) 4-5 sets x 5 – 7 reps
Heavy Flyes: 3-4 x 7 – 9 reps (increase weight if you hit 9 reps on all sets)
Heavy Bent Arm Pullovers: 3 x 7 – 9 reps (increase weight if you hit 9 reps on all sets)
Dead Lift (from floor or rack set at just above knee height) (4% Solution) 4-5 x 5-7 reps
Bent Row: 4-5 x 5 – 7 reps (increase weight if you hit 7 reps on all sets)
Pulldown: (Parallel or reverse grip) 3 x 7 – 9 reps (increase weight if you hit 9 reps on all sets)
Day 2:
Squats (4% Solution) 4-5 x 5 – 7 reps
Leg Extension: 3 x 8 - 10 reps (increase weight if you hit 10 reps on all sets)
Leg Curl: 3-5 x 7 – 9 reps (increase weight if you hit 9 reps on all sets)
Crunches / Leg Raises from Bench Superset 3 sets x 20 reps each
Standing Calf Raise or Donkey Calf Raise: 4-5 x 12 Supersetted with Seated Calf Raise 4-5 x 12
Day 3: Rest
Day: 4:
Military Press (standing) (4% Solution) 4-5 x 5 - 7
Alternate DB Press (standing): 3-4 x 5 – 7 reps (increase weight if you hit 7 reps on all sets)
Barbell Curl or Alternate DB Curl (4% Solution) 4 x 5 - 7
Reverse Curls: 3 x 5 – 7 reps (increase weight if you hit 7 reps on all sets)
Parallel Dips or Close Grip Bench Press: (4% solution) 4 x 5 - 7
Triceps Pressdown: 3 x 7 – 9 reps (increase weight if you hit 9 reps on all sets)
Day 5: Rest
HARDENING PHASE WORKOUTS (WEEKS 5, 9, 12).
Rest 2 minutes between each set.
Day 1:
DB Bench Press: 4 x 7 – 9 Reps (increase weight if you hit 9 reps on all 4 sets)
Flyes: 4 x 8 - 10 reps
Bent Arm Pullovers: 3 x 10 – 12 reps
Bent Row: 5 x 7 – 9 Reps (increase weight if you hit 9 reps)
Pulldown: (Parallel or reverse grip) 4 x 8 – 10 reps
Day 2:
Squats 4 x 7 – 9 Reps (increase weight if you hit 9 reps)
Leg Press: 3 x 14 – 16 reps
Leg Extension: 3 x 10 – 12 reps
Leg Curl: 3 x 10 - 12 reps
Crunches / Leg Raises from Bench Superset 4 sets x 25 reps each
Standing Calf Raise or Donkey Calf Raise: 5 x 20 reps
Seated Calf Raise 3 x 15
Day 3: Rest
Day: 4:
Seated Press Behind Neck or DB Press: 4 x 7 – 9 Reps (increase weight if you hit 9 reps on all 4 sets)
Laterals: 3 x 10-12 reps
Bent DB or Cable Laterals: 3 x 10 - 12
Barbell Curl or Alternate DB Curl 4 x 7 – 9 Reps (increase weight if you hit 9 reps on all 4 sets)
Incline DB Curls or Preacher Curls: 4 x 8 – 10 reps
Parallel Dips or Close Grip Bench Press: 4 x 7 – 9 Reps (increase weight if you hit 9 reps on all 4 sets)
Triceps Pressdown: 4 x 10 – 12 reps
Day 5: Rest
2ND POWER PHASE: WEEKS 6-8
Repeat 1st 30-Day Workout but use 5 sets of 5 reps in place of 4% solution. Other sets and reps remain the same as 1st 30 days. Continue to add weight when all sets are completed at the highest indicated rep range.
THE 5 X 5 TRAINING METHOD
This is another bulk and mass gaining rep scheme. You will choose the weight that you were able to get for 5 reps during the last training cycle of the 4% solution phase. Try for 5 sets of 5 reps with this poundage. You probably won’t get all 5 sets for the desired 5 reps at first. But, whenever you get 5 reps for all 5 sets with a particular poundage, increase the weight the next workout by 5 pounds. The key is to add 5 lbs to the bar each time you make the 5 x 5 goal.
3RD POWER PHASE: 5-4-3-2-1: WEEKS 10-11
On each of the power exercises do a 5-4-3-2-1 reps scheme. Your weights should be as a percent of your goal one rep max.
Week 10: 75% x 5, 80% x 4, 85% x 3, 90% x 2, and 95% x 1. These weights should be fairly easy (you could get one or two more reps on every set.)
Week 11: 80% x 5, 85% x 4, 90% x 3, and 95% x 2, 100% x1, 102 ½% x 1.