Best Muscle Gain Workout, Nutrition & Supplement Program
No Nonsense Magazine 2012-2022 Collection
By: The Beverly Advisor Team
Best Muscle Gain Workout
You’ll do the following 4 workouts over a 9-day period, then start over on day 10.
Add weight, whenever you can get the top number of a particular rep range on all sets for that exercise.
DAY 1: Chest, Shoulders & Triceps
Bench Press: Warm-up, then 2x6 reps with 80% of your maximum single, 2x3 reps with 90% of your maximum single, and finally a burn out set of 8-15 reps with 60% of your maximum single
Low Incline Dumbbell Presses:
1x12-15 warm up, 2x6-9 reps
Shoulder Press: 3x6-10
Triceps Pushdowns: 1x10 warm up, 2-3x6-8 reps
Lying Triceps Pullover/Press w EZ-Bar: 1x10 warm up, 2x8-12
Dips: 2 x maximum reps without weight Abs: 3-4x20-25
DAY 2: Rest
DAY 3: Thighs, Hamstrings & Upper Back
Squats: Warm-up, then 3x6-8 reps, 75-80% of maximum, reduce weight 1x10-15, reduce weight 1x15-25
Leg Press: Warm-up, then 3x6-10 (increase weight each set)
Bent-Over Barbell or DB Rows: Warm-up, 3x6-10 reps
Front Pulldowns: warm up, 3x8-12 reps
DAYS 4 & 5: Rest
DAY 6: Chest, Shoulders, Biceps & Abs
Flat Bench Dumbbell Presses: 1x15 reps warm up, 3-4x6-8 reps to failure, finish with a pump set of 1x15
Front Dumbbell Raises: 1x15 warm up, 2-3x8-12
Shrugs: 1x20 warm up, 3x8-15
Straight bar curls: 1x20 warm up, 1x10-14 to failure, 3x8-12
Hyperextensions: 2 sets maximum reps Abs: 2x20-25
DAY 7: Rest
DAY 8: Thighs, Hamstrings & Low Back Leg Extensions: 5x12-16 reps to failure each set; supersetted with
Smith Machine Squats or Non-lock Leg Press: 5x8-12 reps to failure
Leg Curls: 4x10-15 to failure each set, supersetted with
Straight Leg Deadlifts: 4X8-12
Seated Calf Raises: 3x10-15 reps with 10 burns at the end of each set
DAY 9: Rest
Then start over with Workout 1 on Day 10
Time-Tested Muscle Gain Supplement Plan
- Take a Super Pak with your first meal each day.
- Drink 2 or 3 UMP protein shakes mixed with water and heavy cream each day.
- Take 3 Mass Amino Acids tablets and 3 Ultra 40 tablets every 3 hours throughout the day (a total of 15-18 each per day.
- Optional: Add Creatine Select for rapid strength gains and Quadracarn to maximize your anabolic (musclebuilding) hormonal environment.
Best Muscle Gain Nutrition Plan
Meal 1: 1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ¹⁄₂ cup oatmeal (measured before cooking)
Meal 2: Protein Drink: 2 Scoops Ultimate Muscle Protein (UMP), 2 tablespoons heavy whipping cream or 2 tablespoons healthy fat - almond butter, flax oil, ect., 14oz ice cold water; optional add ¹⁄₂ cup strawberries, peaches, or ¹⁄₂ banana to your shake for added flavor
Meal 3: 8-10oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, vegetables (broccoli, etc.) and/or salad
Meal 4: Protein Drink (same as meal #2)
Meal 5: 8-10oz lean meat, 2 cups vegetables, salad
Meal 6: (Optional): Protein Drink or 6-8oz roast beef, 1-2oz Swiss cheese
Note: It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. Make sure all your beverages are non-caloric: water, Crystal Light, diet sodas, coffee, and tea.