Kick Off Your Growth Season

Kick Off Your Growth Season

 

Winter isn’t exactly in your rearview just yet. Use this eight-week training program to convert extra calories into a coat of clean, dense muscle.

 

Program Specs: Here’s the dossier on supersizing yourself over the next two months.

Frequency: 4 workouts per week

Duration: 6-8 weeks (24-32 total workouts)

Cardio: none prescribed.

Diet: no restrictions prescribed.

Focus: squats appear in three workouts to increase hormonal response.

 

 

Weeks 1, 3, 5, 7: CNS Loading Hypertrophy

Day 1: Back

  • Deadlift – 6 sets of 3 reps
  • Chin Up – 6 sets to failure
  • Pendlay Row – 5 sets of 6 to 8 reps
  • Squat – To 1RM

Day 2: Chest

  • Bench Press – 6 sets of 3 reps
  • Incline Dumbbell Press – 5 sets of 8 reps
  • Flye Machine – 5 sets of 12 reps
  • Squat – To RM

Day 3: Legs

  • Squat or Front Squat – 6 sets of 3 reps
  • Bulgarian Split Squat – 4 sets of 8 reps (per leg)
  • Romanian Deadlift – 6 sets of 6 to 8 reps

Day 4: Shoulders

  • Standing barbell Overhead Press – 6 sets of 3 reps
  • Hang Clean – 5 sets of 3 reps
  • Neutral Grip Dumbbell Overhead Press – 4 sets of 8 reps
  • Wide Grip Upright Row – 4 sets of 10 reps

Weeks 2, 4, 6, 8: High Volume Hypertrophy

Day 1: Back

  • Deadlift – 6 sets of 10 reps
  • Neutral Grip Lat Pulldown – 5 sets of 10 reps
  • T Bar Row – 4 sets of 12 reps
  • Standing Cable Reverse Flye – 4 sets failure
  • Inverted Row – 4 sets to failure
  • Squat – To 1RM

Day 2: Chest

  • Bench Press – 5 sets of –*
  • Incline Dumbbell Press – 5 sets of 10 reps
  • Low Pulley Cable Flye – 4 sets of 12 reps
  • Push Up – 3 sets to failure
  • Squat – To 1RM

Day 3: Legs

  • Squat or Front Squat – 5 sets of –*
  • Dumbbell Walking Lunge – 4 sets of 10 reps (per leg)
  • Leg Press – 5 sets of 20 reps
  • Eccentric Glute and Hamstring Raise – 4 sets of 6 reps

Day 4: Shoulders

  • Standing barbell Overhead Press – 5 sets of 10 reps
  • Seated Dumbbell Overhead Press – 5 sets of 12 reps
  • Seated Dumbbell Lateral Raise – 5 sets of 10 reps
  • Smith Machine Face Pull – 5 sets of 10 reps
  • Half Kneeling Dumbbell Overhead Press – 5 sets of 10 reps

 

Listed sets totals do not include warm up sets. Rests no more than three minutes between any sets of exercises.

 

*Perform five ladder sets. After a warm up and under the supervision of a trusted spotter, load the bar with a weight you can handle for 10 to 12 reps. Unrack it and perform two reps. Rest for 10 seconds, then perform three reps. Rest for 10 seconds, then do five reps. Rest for 10 more seconds and perform 10 reps. You will likely need a spotter for this.

 

T bar Row 1

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