SFS HYPERTROPHY
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
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SET FOR SET, LLC always recommends that you consult with your physician or professional medical care provider before
beginning any diet, exercise program or supplementation.
SET FOR SET is not a licensed medical care provider, doctor or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise, diet or
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Program Overview
12 WEEKS
Expected Lean Muscle Gains:
•Beginners (1-6 months): 12lbs
4 and 5 Day Split Options
Program Goals:
Put on muscle mass
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•Novice (6-12 months): 8-10lbs
•Intermediate (1-2 years): 5-7lbs
•Advanced (2+ years): 2-3lbs
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Garett Reid is a fitness expert by all measures. He first set foot in the gym in the 90’s
and has been working in the field professionally for the last 12+ years. During that time
he has brought his experience and skills all around the world as a true international
trainer. This includes working as a general fitness consultant, developing bodybuilding
programs, and as a personal trainer specializing in body recomposition.
He has helped individuals from all walks of life and cultures build the body they’ve
always dreamed of. His success came from realizing that regardless of where a person
was born, their bodies have the same physiological processes. This means anyones
muscles will grow when exposed to similar stimuli.
Garett’s style of training is the perfect blend of old and new school techniques. He
uses the tried and true methods from the Golden Age of bodybuilding and mixes it with
the latest research to create a style of training that is most optimal for muscle growth.
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Concerning his accolades, he has earned:
• Master in Exercise Science
• NSCA CSCS
• CISSN
• Executive Council Member of NSCA Strongman SIG
• Published author in NSCA COACH
• And a bunch of other cool shit
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Your Coach
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1. Introduction
9. Exercises
2. Terminology
10. Program Details
3. What To Expect From This Program
11. The Program (4 & 5 Day Options)
4. Checklist
12. Lifting Gear
5. Hypertrophy Training 101
13. Diet & Nutrition
6. Quick Run-Through of the Program
14. Supplementation
7. Anatomy & Biomechanics
15. FAQ
8. Movement Patterns
16. What To Do After This Program
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Table of Contents
You want to be jacked? You want to have to buy brand new shirts to fit your brand new bi’s and tri’s? You want pecs that bounce
and a back that casts a shadow on everybody around you? Yea, we know shadows only go in one direction, which is how frickin’
awesome this program is going to be. It’ll bend the known laws of physics. Get ready to start taking the elevator alone since no
one else will fit once you're done with this program. You see, this program contains secrets that literally no one knows; not even
Arnold. Yes. This program is better than Arnold.
We really hope you don’t believe any of that crap because in reality there are no secrets to building mass that aren't already
known. You may often hear dribble like the above from trainers who are trying to convince you that apparently people are having
trouble putting on muscle because we know Ronnie Coleman is so small. It's a scam. Like we said, we (the industry as a whole)
really do know pretty much all there is to know about building muscle. At least with modern technology. Therefore, some trainers
attempt to create a “special” plan to set themselves apart. What happens is that they often drift further from the optimal variables
for creating mass. There’s no shortcut to putting on mass, you just need to stick to the fundamentals.
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That’s what this program does. This muscle building program is predominantly based in real science; let’s say 80%ish. The other
20% is some bro stuff because not all bro science is crap. In fact, a lot of the stuff you hear in gyms actually works, even if the
mechanisms aren’t being explained properly. Plus, if we followed science 100%, we wouldn’t do fun things like drop sets,
because studies say those don’t work. That’s BS. They do work and we’re going to do them regardless of what the studies say.
We’re just going to keep it within reason, i.e. you are NOT going to do 10 drop sets with the gym’s entire collection of dumbbells
laying at your feet.
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In all seriousness, this program relies heavily on the fundamentals and basics of hypertrophy training because that’s what works.
Then, after that’s covered, there’s a bit of flair for fun. If you’ve been tired of the bro science for being too silly but feel the “backed
by science” is too stuffy, you’re going to love this program. We hope you have a license to carry because you’re about to be
walking around with some new guns.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Introduction
Really anyone can run this program - beginners to advanced trainees. The program includes several big barbell
lifts, but beginners do not fret. These big compound exercises will help build your lifting proficiency and
increase your strength. Even if all you truly care about is building muscle, this is vital due to the beneficial
relationship that exists between strength and hypertrophy.
That being said, if you’re a brand new beginner (<1-2 months of actual training), be sure to spend time learning
the lifts before you kick your intensity into high gear. In fact, before you begin the program, we advise you to
take a month to learn the movements without worrying about increasing weight load.
We actually created a mini prep program to prepare brand new beginners for this SFS Hypertrophy Program. It’s
called the “Road To Muscle Building”. You’ll find it at the beginning of the program section. This “miniprogram”, which is 4 weeks long, will teach you the basics and get your body prepared to train at the higher
intensity that’s required by the official program.
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Use your best judgement if you should do the Road To Muscle Building program before starting our 12-Week
SFS Hypertrophy Program. Put simply, if you don’t have the fundamentals of weightlifting down, you should run
the Road To Muscle Building program first.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Who Should Run This Program?
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Before we get into the nitty-gritty, you’re going to need to be familiar with some terms. While we’re keeping the jargon
to a minimum, there are some specific terms you need to be aware of:
ATP: Adenosine Triphosphate. A high-energy phosphate is the
“energy currency” of your body. ATP is required to initiate every
single muscle contraction making it vital for basic function, let alone
weight lifting. In fact, when you hear of “metabolic systems,” their
primary purpose is to resynthesize ATP.
Back Off Set: A back off set refers to a lighter set performed after a
heavier set. This is NOT a drop set! In a back off set, you still utilize
a normal rest period. In the context of hypertrophy training, the
intent is to add more volume. These are generally performed to
failure or just before.
Concentric Contraction: A muscle contraction when your muscles
pull on each other. The “going up” portion of an exercise, or the
shortening of a muscle under tension.
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Core: We just want to clarify that the “core” does not mean “abs”. In
strength and conditioning, core refers to your abs, obliques and
lower back. And more specifically, when we say “core,” we are often
referring to the ability of these muscles to stabilize the spine.
Cluster Sets: Cluster sets are a method to get in more volume of
a heavier weight using mini-sets within one set. Instead of
performing the prescribed amount of reps all at once, you will
break them up into “clusters” with minimal rest in between
(:10-:20 seconds). For example, for a set with 6 reps, you could
perform a cluster set using 3 mini sets of 2 reps.
Drop Set: After your main set, you strip a certain % off the bar
and perform a set with a lighter weight right away.
Eccentric Contraction: A muscle contraction when your muscle
gets shorter. The “going down” portion of an exercise, or the
lengthening of a muscle under tension.
Isometric Contraction: A muscle contraction when your muscle
stays the same length and keeps your joint at the same angle.
Ladder Set: A group of sets where you increase weight for each
set.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Terminology
Maximal Intent: Refers to executing the concentric portion of
a lift with as much force as possible or fast as possible.
Superset: A superset is when you do two exercises back to
back with no rest in-between.
Periodization: A method of program design that varies the
volume and intensity of an exercise.
Valsalva Maneuver: The Valsalva maneuver is forcefully
exhaling against a closed glottis (throat). This is used by
many strength athletes as a way to increase intraabdominal
pressure and increase core stability. While it is more
commonly discussed in strength training, hypertrophy training
is strength training too.
Progressive Overload: The process of gradually increasing the
intensity of an exercise in order to elicit adaptations.
RPE: RPE stands for Rate of Perceived Exertion and is a form
of monitoring intensity through self-regulation. We will use a
scale of 1-10 - RPE10 refers to 100% max effort, as in you
can’t perform another rep. And RPE1 refers to an intensity
where you could do it all day.
Warm-up Set: Warm up sets, aka ramp up sets, are
performed for an exercise with the sole intent of warming up.
They do not count towards your total volume.
Working Sets: Sets that are performed after your warm-up
sets do count towards your total volume.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Terminology (continued)
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The best place to start is to talk about realistic goals, or in
other words, what type of progress you can expect to see
after running this program. This is going to largely depend on
two variables:
• How long have you been training for?
• How many times have you followed a true training
program?
When we talk about training, we mean following a real training
program regardless if it’s a strength or hypertrophy program.
This is important as you’re able to put on a lot more muscle
when you first start training compared to someone who has
been training for a long time.
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Further, keep in mind that if you are a new lifter, your greatest
increase will actually be in strength. For example, this study
had new trainees complete a 20-24 week resistance training
program. While the participants saw a 21% increase in
strength, there was only a 5% increase in muscle mass¹.
Again, this is another reason we add the big compound lifts so
that beginners can take advantage of this phenomena; that is
the ability to build strength with ease.
Keep in mind that one of the reasons there is such a
large difference in the above improvements is that you
gain strength extremely easily when you first start
training but this drops pretty dramatically after your first
year. While the ease to gain muscle also decreases the
longer you lift, the drop is far less dramatic.
With that being said, you came here for muscle growth
and that’s what you’re going to get. On the next page,
we provide some numbers to give you an idea of what
kind of movement to expect on the scales.
Brand New Beginner:
Before we get into the expected gains, we want to touch
on brand new beginners who will be running the monthlong “Road To Muscle Building” prep program. During
this time, your main goal is to learn the basic
movements and let your body acclimate to the stress.
Therefore, you may or may not gain muscle as the loads
may not be heavy enough. Regardless, muscle growth is
not the goal for the prep program, it’s about learning the
lifts, so don’t worry about it.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
What To Expect From This Program
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Beginner (1-6 Months)
Novice (6-12 Months)
Intermediate (1-2 Years)
Advanced (2+ Years)
Woo-hoo!!! This group is
about to make some
serious gains. Because
you are so new to lifting,
your body will have an
awesome response to
this program. Throughout
this 12-week program, it’s
not uncommon to see up
to 12lbs of muscle
growth!
Novice lifters are kind of
like advanced beginners
as they have a bit more
gym maturity. They are
used to the movements
and are able to train with
more intensity but are also
still able to make gains
quite easily. However
these gains will have
slowed down just a tad.
The intermediate crew are
those with at least 1 year
of solid resistance training.
While their progress has
slowed, they keep on
pushing in the gym.
The advanced lifters are
those with 2 years or
more of training and have
to work hard for every
ounce of muscle mass.
These guys have learned
the definition of hard
work for minimal gains
and love it.
Ya’ll are going to need to
buy some bigger shirts
after this! (Sorry, we don’t
cover that cost but send
us a pic!)
Novice lifters can expect
to see an extra 8-10 lbs of
lean mass on their frame
after running this program!
If this is you, you could
expect to stack on 5-7 lbs
of muscle after using this
program if you train hard
and eat right for 12 weeks.
But don’t worry, your
efforts pay off as you can
expect to see up to a
solid 2-3 pounds of
muscle after 12 weeks.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Expected Gains
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In order to see how successful you are with this program, you’re going to compare the before and after pictures, track your weight,
and keep some measurements of body parts. While this is a hypertrophy program, you could track your strength gains as well.
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Before & After Pics
Body Part Measurements
Strength Measurements
Before and after pictures are a great way to see
improvements. Because you see yourself every
day, you probably won’t notice any significant
difference. Therefore, after you take these
pictures, put them away and don’t look at them
until you take your “After” pictures at the end of
the program and compare them.
In addition to photos, you should take some
basic body measurements. This is a great
way to identify measurable differences.
Further, it may help you identify body parts
that don’t respond as well. Below are some
basic measurements.
Again, we know this is a hypertrophy
program but we don’t want you to
forget the importance of your
strength. Therefore, we still want you
to track your primary lifts.
This is 100% for you so that you can see how
your body adapts and changes. When taking
before and after photos, it’s best to take the
shot in the same spot under the same lighting
conditions as well as the same time of day,
ideally in the AM.
• Chest: Under the armpits and around the
widest part (generally over the nipples).
• Shoulders: Around the broadest part of
your shoulders.
• Waist; Just above your hips at the
narrowest part (generally around your
belly button).
• Thigh: Around the thickest part of your
upper thigh.
• Arms: Around thickest part of the arms.
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Here are the shots you would want to take:
• Front (relaxed)
• Back (relaxed)
• Side (relaxed)
• Front Double Bicep
• Back Lat Spread
To do this, you’re going to use RPE
during your first week to find a weight
to use. On your last week, you’ll
follow the same method to see how
much weight you can perform at the
same RPE.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Checklist
PDF
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
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Download Checklist PDF
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
HYPERTROPHY TRAINING 101
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Hypertrophy training is what most people think about
when going to the gym - they want to build bigger
muscles. The term “hypertrophy” actually just refers to
the enlargement in volume of an organ tissue. Therefore,
“muscle hypertrophy” simply refers to the enlargement
of your muscle. Basically, hypertrophy specific training
will take a small muscle and turn it into a big muscle.
To be clear, muscle hypertrophy refers to the growth of
the existing muscle and NOT the addition of actual
muscle fibers. The latter physiological process is known
as hyperplasia, which is an increase in the reproduction
rate of a tissue cell.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
What is Hypertrophy Training?
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It’s generally agreed upon that there are two different forms of muscle hypertrophy; sarcoplasmic hypertrophy and
myofibrillar hypertrophy. Even though these two types of hypertrophy occur through different mechanisms, they rarely occur
completely distinct from the other. They can occur to the same degree, or one can occur to a greater degree than the other.
Sarcoplasmic Hypertrophy:
Sarcoplasmic hypertrophy is the enlargement of a muscle due to an influx of intracellular, non-contractile fluids. What this
means is that muscle gets engorged, but there is no real increase in strength. Sarcoplasmic hypertrophy is generally seen to
a greater degree in bodybuilders when compared to strength athletes.
Myofibrillar Hypertrophy:
Myofibrillar hypertrophy is when actual actin and myosin contractile units are added to a muscle. As actin and myosin are
the actual contractile mechanisms on a muscle (they pull on each other to contract a muscle), this means that it can aid in
increasing strength. This type of hypertrophy is generally seen to a greater degree in strength athletes, such as powerlifters,
when compared to bodybuilders.
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To be honest, you don’t really need to think about the above. We just thought it would be cool to touch on quickly. It doesn’t
hurt to be one of the smartest people in the gym.
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Types of Muscle Hypertrophy
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Muscles aren’t just going to grow
themselves. In order to make this happen,
you need to know what makes them grow.
Good thing is that there has been a ton of
research on this exact topic so we will
teach you how to get it done.
The following pages cover what the top
mechanisms are for building muscle
mass…
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
The Major Driver That Causes
Muscle Hypertrophy
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When it comes to building muscle, studies have made it
clear that volume has a direct relationship with an
increase in muscle mass². What this means is that there
is a dose-response relationship that exists between
volume and muscle growth.
In other words, the more volume you do, the more
muscle mass you will create. In fact, out of all the
variables, total volume has the most scientifically backed
evidence to support its use which is why it’s generally the
primary factor to monitor for hypertrophy training.
To be clear, by volume we mean the total amount of load
a muscle lifts in a session (or whatever time frame).
Basically, this is found by the following equation:
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Volume = Sets x Reps x Load
In fact, this concept has shown that previously-held beliefs
about rep scheme aren’t entirely true. Basically, the belief
was that you can only build muscle with light loads and high
reps.
Recent research has shown that the load used doesn’t
indicate if hypertrophy occurs but rather the volume.
For example, this study from Brad Schoenfeld compared a
powerlifting routine against a bodybuilding routine with the
volume equated for³.
At the end of the study, both groups had similar growth in
muscle.
That being said, there’s still an optimal load to use which
we’ll discuss in the following slides.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Build More Volume!
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When you’re lifting for bigger muscles, there are a few variables you want to follow to fully optimize your training and
make the most of your time (and get bigger muscles). Keep in mind that all these variables are going to be applied to
your program. This section is just so that you have a better understanding of why your program is designed the way it
is. We don’t just want to tell you what to do, we also want to explain why you’re doing it.
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1.Always Build Volume:
2. Train With Moderate Weight & Reps:
3. Train Each Muscle Group Twice a Week:
As mentioned above, out of all the
factors that can have an effect on
muscle growth, concentrating on
building volume is the most studied
and has the most evidence. This is
without a doubt your number 1 goal.
However, this is going to happen
over time and you won’t necessarily
need to increase the volume every
week. However, this is definitely
your main goal and there should be
a trend over time.
Above we mentioned that any load can
be used to create muscle hypertrophy.
While that’s technically true, there does
seem to be a range that is best suited
for muscle growth. This hypertrophy
zone is going to be from 70-80% of
your 1RM with 8-12+ reps. This
combination is best for maximizing
volume.
In order to get the most amount of quality
volume in a week of training, you should
hit every muscle group twice per week.
While many people may choose to hit a
body part once each week, what can
happen is you actually become too
fatigued halfway through the workout
which can have a detrimental effect on
your total volume. Dividing your volume
across two sessions can theoretically
allow you to lift more volume with
sufficient weight to stimulate growth.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
How To Optimally Train For Muscle Growth
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5. Prioritize Dumbbells:
6. Use Various Angles of Similar Exercises:
In the past, it was common to hear
coaches have their clients use short
rest periods for hypertrophy to allow
the build-up of metabolic and tissue
damage. However, we now know that
volume is king when it comes to
producing optimal muscle growth.
Therefore, using shorter rest periods is
actually suboptimal for hypertrophy as
it does not allow the body to fully
recover in between sets. This results in
the build-up of fatigue leading to less
volume and less muscle growth.
Don’t get us wrong, we love barbell
training. However, dumbbells tend to
allow for a greater range of motion
(which creates more muscle stretch and
greater time under tension) as well as
more muscle activation due to stability
demands.
This is going to be important, so when you
read your program pay close attention, as
some exercises will have instructions to
rotate through various angles. For example, if
you’re doing cable chest flys, you’ll want to
do them from a lower angle, medium angle,
and higher angle.
To be clear, activation DOES NOT
necessarily mean more growth as there
are many other factors to account for.
That being said, if you’re doing the
same movement pattern and are able
to load with a similar weight, the
dumbbells are likely going to create
more hypertrophy.
This is because one of the basic tenets of
optimal hypertrophy training is to hit the
muscles from different angles to cause
different stimulation and to hit various parts of
the muscle group (i.e., lower chest and upper
chest).
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At the same time, when we train for
hypertrophy, we like to use a variety of
movements meaning slightly more
exercises. With this in mind, we don’t
want to be at the gym for 4 hours with
long ass rest breaks just to get in a few
more sets. Therefore, while you don’t
need to use extra long rest periods,
most exercises should utilize a rest
period of 1:30-2:00.
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4. Rest Time:
8. Use Special Sets:
Don’t freak out now. This is still a hypertrophy based program
but completely disregarding strength training will only hurt you in
the long run. When talking about strength training in a
hypertrophy training program, there are two very important
variables to remember.
By special sets, we mean anything other than running a set with a prescribed rep scheme.
This can mean things such as:
1. The volume from your strength training still applies to your
overall volume. In other words, using heavier loads still
contributes to muscle growth.
2. A stronger muscle has more potential to be a bigger muscle
by way of lifting more weight.
Still, you're going to be working on the lighter side of strength
training (you’re not doing 6 sets of 2 reps).
The following strength movements are going to be your big
foundational compound exercises in this program:
• Squat
• Deadlift
• Bench Press
• Overhead Press
• T-Bar Row
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• Drop Sets: After you finish a set, you then immediately strip some weight and then
continue to perform more reps.
• Compound Sets: Performing two exercises that train the same muscle, although
slightly differently, back to back. Don’t confuse these with supersets, where you pair
two exercises of different muscle groups together, generally antagonistic muscles (i.e.
biceps and triceps).
• Failure/Forced Reps: Work all the way until true mechanical failure. This involves some
cheating with body movement or a friend to help move the weight.
• Heavy Eccentric Reps: Load with a heavy weight and only perform slow negatives,
usually 3-5 seconds.
• Burnout Sets: Taking a light weight and performing 1 set with a ton of reps until failure.
For example, grab an empty barbell and perform as many reps as you can OR set a
very high number like 50 reps.
One issue that can occur with new guys lifting is they do too many special sets. In fact,
sometimes everything they do is a special set. You’ll see some guys do drop sets with 10
sets of dumbbells…at the beginning of the workout. This is not a good idea for a couple
reasons:
1. You can build up too much fatigue, which can actually become detrimental to your
growth.
2. If you try to do a ton of reps with multiple drop sets, you will eventually reach a point
where you’re going to be training muscular endurance rather than stimulating muscle
growth. In fact, this is why you don’t do 100 reps with really light weight.
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Be that as it may, studies also show that there may be a beneficial effect to using some of
these methods once in a while⁴. Therefore, we’re still going to use them but save them for
one or two exercises per session. Remember these when you go over the program as we
will have certain exercises that involve these tactics.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
7. Include Strength Training
One of the hallmarks of a successful program is using progressive overload. In order to really appreciate the role progressive overload
plays in training, you need to realize that your body doesn’t want muscle; it needs muscle. Think about it. If your body wants muscle, why
do you have to go to the gym? And why is the internet saturated with articles on “How to build muscle?” Further, why do you lose muscle
when you stop going to the gym?
You see, progressive overload is a simple concept that recognizes our body will adapt to the environment it’s in. If you sit down all day, it
adapts to that. In fact, one of the problems astronauts face when they go to space is muscle loss as they’re in a zero-gravity environment.
However, remember we said the body needs muscle as it will grow if you give it a reason. Therefore, the best way to think about
progressive overload is that it’s an artificial environment that we create to give your body a reason to grow muscle; the reason is lifting
weight. Still, lifting weight isn’t enough because once your body adapts that weight, it doesn’t have a reason to grow more or get stronger.
Therefore, progressive overload is a lifting principle that states in order for the body to continue to grow stronger, you must continually and
gradually increase the stress placed upon the musculoskeletal and nervous system. Basically, this just means adding weight to the bar if
you want to get stronger. Well, actually, there are a few ways to implement progressive overload:
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1. Add weight
2. Increase reps
3. Increase sets
4. Decrease rest time
We are going to primarily be using methods 1 and 2 for this program. Still, keep this in mind as you can manipulate the principle of
progressive overload to help break through plateaus.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Progressive Overload
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
QUICK RUN-THROUGH
OF THE PROGRAM
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You are going to be able to choose from either a 4day program or 5-day program depending on your
availability to train.
We feel that due to the variables of hypertrophy
training, a 4 or 5 day split is exponentially better
than 3 or 6 days. A 3 day split would not allow for an
ideal weekly training volume and a 6 day split would
not allow for an ideal amount of rest.
4 and 5 day splits offer the perfect balance between
high volume and adequate rest.
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Note:
• The 4 Day Program is a Push Pull Split.
• The 5 Day Program is an Upper Lower Split.
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The following pages will give you a brief overview of
the 4 and 5 day programs.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 and 5 Day Split Options
The 4-day program will use a push/pull split. Each week will include two days to train your pushing muscles
and two days to train your pulling exercises. To be clear, we are grouping upper and lower body pushing
muscles and upper and lower body pulling muscles together, as such:
• Pushing Day: Quadriceps (Squats), Chest, Delts, Triceps
• Pulling Day: Glutes & Hamstrings (Deadlifts), Back, Biceps
The reason we like running a push/pull routine with 4-day splits is because there are a lot more upper body
muscles and exercises compared to the lower body. Therefore, if you run a 4 day upper/lower split, the
sessions are severely lopsided. Running a push/pull split allows a better spread of exercises PLUS training
the back muscles works well when training the pulling muscles in the lower body (i.e. the deadlift).
See the next page for a basic template of how the 4 day split will look.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Hypertrophy Program (Push Pull Split)
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SESSION 1
(PULLING)
SESSION 2
(PUSHING)
SESSION 3
(PULLING)
SESSION 2
(PUSHING)
Upper body and lower body
pulling muscles
Upper body and lower body
pushing muscles
Upper body and lower body
pulling muscles
Upper body and lower body
pushing muscles
Workout will start with deadlifts
Workout will start with squats
Workout will start with back
rows
Workout will start with bench
press
Entire back and biceps
Chest, shoulders, and triceps
Entire back and biceps
Chest, shoulders, and triceps
Glutes and hamstrings
Quadriceps and calves
Glutes and hamstrings
Quadriceps, calves, and core
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 DAY HYPERTROPHY PROGRAM (PUSH PULL SPLIT)
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The 5-Day Program is going to be a bit different as you’ll use an upper/lower program. When running this
program, we are going to divide the muscles into 5 groups.
•
•
•
•
•
Lower Body Pushing (quads, calves)
Lower Body Pulling (glutes, hamstrings)
Chest & Triceps
Shoulders & Triceps
Back & Biceps
As we want to hit each muscle group twice a week, we’ve organized the upper body muscle groups - chest,
shoulders, and back - across the three days. Each of these sessions will begin with a major movement for one
of these muscle groups. On these days, that muscle group will act as the primary muscle trained whereas the
second muscle group that day will train with accessory exercises. This is not exact, but it gives you an idea of
how to look at each session. You will see the exact layout once you get to the program.
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On the other two days, you’ll train the entire lower body while utilizing either the squat or deadlift as your
primary exercise. You will also train your core on these days.
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See the next page for a basic template of how the 5 day split will look.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Hypertrophy Program (Upper Lower Split)
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SESSION 1
(SHOULDERS
& BACK)
SESSION 2
(LOWER
BODY)
SESSION 3
(CHEST &
SHOULDERS)
SESSION 4
(LOWER
BODY)
SESSION 5
(BACK &
CHEST)
Workout starts with
overhead pressing
Workout starts with
squats
Workout starts with
bench pressing
Workout starts with
deadlifts
Workout starts with
back row
Shoulders and back
Quadriceps and
calves
Chest and shoulders
Glutes and
hamstrings
Back and chest
Triceps and biceps
Glutes and
hamstrings
Triceps
Quadriceps and
calves
Biceps and triceps
Core
Core
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 DAY HYPERTROPHY PROGRAM (UPPER LOWER SPLIT)
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
ANATOMY & BIOMECHANICS
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While you don’t need to know all 600+ muscles in the
body, you should have some general knowledge of
your muscle groups.
Again, education can have a massive impact on your
training success so we want to provide you with a
quick reference that goes over the major muscles as
well as some simple biomechanics.
One of the main reasons we want you to understand
this is to see how the use of various angles can target
different muscle heads.
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Also, by understanding the anatomy and biomechanics
of each muscle group, you will have an easier time
creating a strong mind-muscle connection.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
The Basic Anatomy & Biomechanics of the Body
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Upper Body Pushing
Muscles
Upper Body Pulling
Muscles
Core Muscles
Lower Body Muscles
Pectorals
Latissimus Dorsi
Rectus Abdominis
Glutes
Deltoids
Trapezius
Transverse Abdominis
Hamstrings
Erector Spinae
External & Internal
Obliques
Quadriceps
Triceps
Rhomboids
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Biceps
Gastrocnemius &
Soleus ( Calves )
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Major Muscle Groups
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Upper Body Pushing Muscles
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The pectoral muscles are two large fan-shaped muscles that sit on
either side of the chest, running from the sternum and converging
towards the arm. Further, each of these muscles on the left and right
sides of the body has two heads:
• The Sternocostal Head: The sternal head, also known as the
"lower chest," makes up about ¾ of the entire pectoral muscle.
Its origin is located down the entire sternum and runs towards its
insertion at the humerus.
• The Clavicular Head: The clavicular head, also known as the
"upper chest," is a smaller mass of muscle that resembles more
of a triangle sitting on top of the sternal head. Its originates at the
clavicle bone and then inserts at the same point on the humerus
as the sternal head. The upper chest is activated to a greater
degree with the incline bench and even when using a close grip.
Their primary function include:
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• Horizontal Shoulder Adduction: Bringing the shoulder inward
across the body like a hug. Dumbbell bench press and chest flys
are a great example of horizontal shoulder adduction.
• Arm Extension & Flexion: Bringing the arm up in front of you
(clavicular head) and pulling the arm down in front (sternal head).
This is what makes the dumbbell pullover so effective.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Pectorals (Chest)
The deltoids are large triangular-shaped muscles
made up of three heads, the anterior (aka front),
middle (aka lateral), and posterior (aka rear) deltoids.
They each insert on the upper humerus (arm bone)
and originate from the clavicle and scapula. Out of
these three, the lateral deltoid requires the most
special attention as the anterior and posterior delts
get used with every push (anterior) and pull
(posterior) exercise.
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• Anterior Deltoid is primarily involved in horizontal
pushing exercise and horizontal shoulder
adduction.
• Medial Deltoid is primarily involved in shoulder
abduction or moving the arm out to the side of the
body.
• Posterior Deltoid is involved in vertical pulling and
horizontal pulling exercises.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Deltoids (Shoulders)
The tricep muscle sits on the posterior of the upper arm
and is composed of three muscle heads. Together, the
main function of these three heads is the extension of the
elbow joint.
With the consideration of these three heads we need to hit
the triceps from a variety of angles.
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• Long Head: The longest head, which crosses the elbow
joint and shoulder joint. In addition to extension of the
elbow, the long head aids in shoulder extension. To
optimally hit the long head, you need at least one
overhead elbow extension exercise in your program.
• Lateral Head: Sits on the outside of the arm and is the
strongest of the three heads. It is most activated with
your elbows to the sides and when using an overhand
and neutral grip.
• Medial Head: Sits in the middle and is the smallest of
the three heads. It’s made up of more slow twitch
muscle fibers, so it’s primary job are motions that require
endurance rather than force. It is most activated with
elbows to your sides using an underhand grip.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Triceps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Upper Body Pulling Muscles
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The latissimus dorsi is the largest and widest muscle in the upper
body.
They have various origins along the spine (T7 all the way down to the
L5 vertebrae), thoracolumbar fascia, and lower part of the scapula.
They are then inserted into the humerus (upper arm bone)
underneath the bicep.
The main functions of the lats are:
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• Adduction: Lowering your arm toward your body from the side (i.e.
wide grip pull ups)
• Horizontal Abduction: Moving your arms out to the side (i.e. rows)
• Extension: Lowering your arm straight down from a raised position
(i.e. lat pushdowns or swimming)
• Internal Rotation: Bringing your arm towards the midline of your
body (i.e. arm wrestling)
• It’s a super strong muscle that facilitates movements of the arm
when your torso is fixed and vice versa.
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The lats also assists in keeping your scapula against your thorax
during upper arm movements, as well as other stability roles for your
spine. The lats are basically the primary muscle for the majority of
upper body pulling exercises.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Latissimus Dorsi (Lats)
The trapezius muscle has three functional parts (or groups of fibers) which are
referred to as the upper, middle and lower traps. Together, they support the arms,
stabilize and move the scapular (elevate, depress, rotate, and retract), and stabilize
and move the spine/neck. In other words, the trapezius is a postural muscle and a
movement muscle that helps you move your neck and head, shrug and steady
your shoulders, and move and twist your arms.
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• Upper Trap: The upper trap fibers originate at the top of the spine and back of
the head and they proceed downward and laterally inserting into the posterior
side of the collar bone near the shoulder joint. The main functions of the upper
trap are to elevate your scapular, which elevates and brings up your shoulder
girdle, and to extend, tilt and rotate (and protect) your neck, which allows you to
move your head.
• Middle Trap: The middle trap fibers originate at the first, second, and third
thoracic vertebrae just below the neck and they proceed laterally to the spine of
the scapula near the shoulder joint. The main function of the middle trap are to
bring the shoulder blades toward the spine (scapula retraction) and stabilize the
shoulder for certain arm movements. It’s role is very important for all-around
posture and stability doing horizontal pushing and pulling movements.
• Lower Trap: The lower trap fibers originate at the remaining thoracic vertebrae
(T4-T12) and proceed upward and laterally converging near the scapular. The
main function of the lower trap is to move the shoulder blades downward
(scapular depression), which is the opposite action of the upper trap.
The different regions of the traps also work together for certain movements. Some
movements involve all three parts of the traps. Moreover, the traps work in tandem
with other muscles groups, such as the rhomboids and lats.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Trapezius (Traps)
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The erector spinae is actually a series of 3 major muscles that
work to manipulate the spine. This group of muscles sits on either
side of the spine and travels up and down its entirety from the
sacrum and hips to the base of the skull.
• Iliocostalis: The iliocostalis sits lateral (outside) to the
longissimus and flexes the spinal column to its side. It also
extends the spinal column.
• Longissimus: The longissimus sits in between the iliocostalis
and spinalis and is the longest of the three erector spines
muscles. It flexes the neck and head as well as extends the
spinal column.
• Spinalis: The spinalis is closest to the spine of all three. It
flexes the neck and head as well as extends the spinal column.
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Strengthening these muscles is of extreme importance for a
healthy spine and posture. The erector spinae is heavily involved
in almost every exercise that requires bracing and a "strong
core," especially pulling exercises.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Erector Spinae
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The rhomboids are made up of two muscles, the rhomboid minor and
the larger rhomboid major. Together, they create a rhomboid shape,
hence their name.
You have a pair of rhomboids, one on each side of your upper-middle
back. The rhomboid major is located directly below your rhomboid
minor, and it is thin and flat and twice as wide. The rhomboid minor is,
however, slightly thicker than the rhomboid major.
Both sets of rhomboids connect your spine (cervical and thoracic
vertebrae) to the medial borders of your shoulder blades (scapulas) at a
diagonal angle.
Rhomboids are a superficial muscle, meaning they are close to the
surface of the skin. However, they lie deep to the trapezius of the upper
back and they are dwarfed by the almighty latissimus dorsi (lats) on the
sides. So, it’s almost impossible to see the rhomboids unless you are
looking at a well-defined individual with low body fat.
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While the rhomboids aren't really a "mirror muscle", they are extremely
vital to your back as a whole, with their primary function being scapula
(shoulder blade) control. They will be activated most during horizontal
pulling exercises as well as any exercise that requires an isometric hold
of scapula retraction (squeezing your shoulder blades together).
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Rhomboids (Major & Minor)
The biceps are a large two-headed (bi) muscle that sits on the
upper arm. These two heads are separated into the long head and
short head, which are determined by their origin.
• Short Head: Originates from the coracoid process of the
scapula.
• Long Head: Originates from the supraglenoid tubercle of the
scapula, meaning it crosses the shoulder joint.
The two heads run down the arm and merge together in the midregion to form one large muscle mass (muscle belly) yet remain
distinct from one another. In other words, the muscle fibers are
never shared. The muscle belly runs down past the elbow and
inserts into the forearm's radial tuberosity and bicipital aponeurosis.
The biceps functions include:
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• Flexion of the elbow while supinated and pronated.
• Supinator of the forearm.
• Forward flexion of the shoulder (this explains why people will
bring their elbows forward during curls as their shoulders!).
• Stabilization of the shoulder during carries (i.e., carrying
groceries).
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Biceps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Core Muscles
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The rectus abdominis is a long muscle that extends from the bottom of
your sternum to the bottom of your pelvis. It is actually a paired muscle
that is divided into two halves (left and right).
This is the abdomen muscle that is responsible for creating that “pack”
look. Whether it’s a 4 pack, 6 pack, or an 8 pack, it is still the same
muscle.
The rectus abdominis sits center stage in the abdominal region. It runs
vertically down your stomach and is divided by a connective tissue
called the linea alba. The outer edges of the rectus abdominis are the
linea semilunaris, which separates the obliques from the abs.
The last component that makes up and defines the rectus abdominis
are the horizontal tendinous intersections. The number of these
tendinous intersections determines how many “packs” you have. You
are born with it, so you can’t change how many packs you have!
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The main function of the rectus abdominis is flexion and anti-extension
of the trunk and spine, but it also helps with stabilization and
maintaining the proper pelvis tilt.
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The upper portion of the abs will be most activated with torso flexion
(i.e. crunches) and the lower portion of the abs will be most activated
with hip flexion aka posterior pelvic tilt (i.e. hanging leg raises).
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Rectus Abdominis (Abs)
The transverse abdominis is a deep layer of muscles behind the
rectus abdominis along the walls of the abdomen. These muscles
support and hold organs in place, as well as help to stabilize the
spine. Movement of any limbs is almost impossible without these
foundational muscles.
Transverse abdominis muscle gets its name from the direction of its
muscle fibers, as they are laid out in a horizontal fashion in the
abdominal region. These flat muscles have more than one origin,
arising from the front two-thirds of the iliac crest and lateral third of
the inguinal ligament and iliac fascia, thoracolumbar fascia and
finally the inner surface of the lower six costal cartilage of the lower
six ribs.
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The transverse abdominis is an essential muscle in the core that
provides stabilization to the spine and pelvis so that movement of
the limbs is possible by supporting the torso thus maintaining
abdominal wall tension. This muscle also protects internal organs
and holds them in place. Sometimes mentioned as the “corset
muscle” the transverse abdominis supports our body’s core by
wrapping around our sides. Transverse rotation is a part of daily life
as we twist and turn constantly a strong and healthy transverse
abdominis is paramount.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Transverse Abdominis
There are two sets of obliques, with one set lying beneath the other. We're
pretty sure you could guess which one is which, but the internal obliques
sit superficial to the external obliques. That being said, when we speak of
training the "obliques," we generally refer to the external obliques as
that's what we see.
Still, these two sets of muscles always work in unison together. In other
words, there aren't "external" oblique exercises, nor are the "internal"
oblique exercises. As mentioned, your internal and external obliques will
work in unison but in the opposite manner. For example, your left internal
oblique and right external oblique will fire together to create the same
movement.
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That being said, these two sets of muscles run down the entire sides of
the lower torso and actually wrap around the sides of the body. The
insertion and origin of the external and internal obliques will be opposite
since they work in conjunction with the opposing side. For example, the
external oblique origin is located on the ribs (anterior side of the body). In
contrast, its insertion is located on various spots in the spine (posterior
side of the body). However, the internal oblique origin is located further
posterior, and its insertion is located farther anteriorly.
The main function of the obliques is core rotation, anti-rotation, lateral
flexion, anti-lateral flexion, overall core stability, and they also assist the
rectus abdominis in flexion of the spine.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
External & Internal Obliques
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Lower Body Muscles
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The glutes are a group of three superficial hip muscles
posterior to the pelvis. Together, they form the most powerful
muscle in the body. Their primary function is hip extension.
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• Gluteus Maximus: The gluteus maximus originates on the
posterior of the sacrum and coccyx (lower lumbar spine), the
gluteal surface of the ilium, and inserts high on the femur.
The primary function of the glute max is hip extension and
hyper-extension.
• Gluteus Medius: The gluteus medius originates on the
gluteal surface of the ilium (pelvis) and inserts on the anterior
aspect of the greater trochanter of the femur. The gluteus
medius is deep to the gluteus maximus, and its main
functions are hip abduction and stabilizing the hip joint.
• Gluteus Minimus: The gluteus minimus also originates on
the gluteal surface of the ilium and originates on the anterior
greater trochanter of the femur. It stabilizes the hip joint and
is abduction and internal rotation of the leg.
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Our program will ensure you hit all three gluteal muscles
effectively.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Gluteal Muscles
The hamstring is a muscle group made up of three major muscles on
the posterior side of the legs. Each of these muscles connects the hip
to the knee and controls knee flexion and hip extension.
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• Semimembranosus: The semimembranosus is a flat, broad muscle
that rests under the semitendinosus. It originates at the bottom of
the pelvis and runs down the backside of the leg, and inserts into
the inner tibia at the knee joint. Its primary function is flexion of the
knee. It also helps to rotate the leg inward when the knee is semiflexed and rotate the leg outward when the hips are extended.
• Semitendinosus: The Semitendinosus manages to cover up a great
deal of the Semimembranosus. It also is the dead center of the
biceps femoris. It originates at the bottom of the pelvis and inserts
into a place on the tibia just below the semimembranosus. Its
primary function is knee flexion and hip extension. It also works with
a muscle called the popliteus muscle (located at the pit of the knee)
to rotate the leg internally.
• Biceps femoris: The biceps femoris has two heads, the long head,
and the short head. The long head originates at the bottom of the
pelvis, and the short head originates from a groove on the side of
the femur (upper leg bone). Both heads converge and insert into the
head of the fibula (the outer side lower leg bone). Its primary
function is knee flexion and rotation, while only the long head is
involved with hip extension.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Hamstrings
The quadriceps consists of four different muscle heads. Collectively,
they lay on the upper thigh on top of the femur bone. The main
function of the quadriceps is to extend the knee and they are actually
the primary leg extender. These four muscles also aid in flexion of the
hips, such as bringing the leg upwards, which is seen during
sprinting.
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• Vastus Lateralis: The vastus lateralis is the largest and most
powerful muscle of the quadriceps. It sits on the outside of the leg
(producing the ever-coveted outer thigh sweep) and comes together
inward towards the knee. It appears as a lump of muscle on the
outside of the leg across from the “teardrop”.
• Rectus Femoris: The rectus femoris is a large muscle that lays in
the middle of the upper thigh between the vastus lateralis and
vastus medialis. In addition to extending the leg, it is also involved
in flexion of the hip.
• Vastus Medialis: The vastus medialis runs medially down the thigh
and forms what is known as the tear drop muscle on the inside of
the thigh just above the knee. Its main job is to help extend the
knee and aid in tracking the patella.
• Vastus Intermedius: The vastus intermedius lays underneath the
rectus femoris on the upper two-thirds of the thigh. It is the deepest
muscle that comprises the quadriceps and is the hardest to stretch.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Quadriceps
The Gastrocnemius is a two-headed superficial muscle located
on the back of the lower leg. Its two heads are the medial head
and lateral head. The lateral head starts at the lateral condyle (a
rounded bulge at the end of some bones) of the femur, while the
medial head begins at the medial condyle of the femur.
The Soleus also sits on the back of the lower leg, on the lateral
side of the leg. It runs under the gastrocnemius muscle, and
together the muscles merge into the Achilles tendon.
Together, these two muscles work to control plantar flexion and
ankle dorsiflexion - when you point your toes down and up.
When considering plantar flexion, the best exercises and
stretches for the soleus will be ones with the knees bent to at
least 80 degrees (i.e. seated, bent over, or from a squatting
position), whereas the gastrocnemius is best targeted with the
legs straight (i.e. standing no-knee-bend calf raises).
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Note: You also have the tibialis anterior muscle, which is located
laterally to your shin (front side of the lower leg). This muscle is
most activated when bringing your toes up toward your shin.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Gastrocnemius & Soleus (Calves)
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
MOVEMENT PATTERNS
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When we examine the body, we find that
there are several major movement patterns
it can perform.
This will be important because later, we will
discuss how these major movement
patterns will be involved in your major lifts.
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These are important to know purely from an
educational perspective. The better you
understand your body, the better your
training will be.
Horizontal Pushing
Vertical Pushing
Horizontal Pulling
Vertical Pulling
Squat
Hip-Hinge
Lunge
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Major Movement Patterns
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Horizontal pushing is going to take place along
the sagittal plane and involves your arms
pushing out in front of your body. Some
examples of exercises that involve horizontal
pushing are:
•
•
•
•
Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Chest Press
Incline Dumbbell Chest Press
These movements are going to train:
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• Chest (Pectorals)
• Triceps
• Deltoids (Primarily the anterior deltoids)
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Horizontal Pushing
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Vertical pushing will take place along the
frontal plane and involve your overhead
pressing movements. Some examples of
exercise include:
•
•
•
•
•
Military Press
Seated Barbell Press
Seated Dumbbell Press
Standing Dumbbell Press
Arnold Press
These movement are going to train:
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• Deltoids
• Triceps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Vertical Pushing
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Horizontal pulling takes place along the sagittal
plane and involves pulling a load toward the
body. Some examples of exercises that consist
of horizontal pulling are:
•
•
•
•
Barbell Bent Over Row
T-Bar Row
Single Arm Dumbbell Row
Seated Row
These movement are going to train:
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•
•
•
•
•
Latissimus Dorsi (lats)
Trapezius (traps)
Rhomboids
Biceps
Deltoids (Posterior)
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Horizontal Pulling
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Vertical pulling takes place along the frontal
plane and involves pulling an overhead object
close to the body. Some examples of
exercises that consist of vertical pulling are:
• Chin-up
• Pull-up
• Lat Pulldown
These movements are going to train:
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•
•
•
•
•
Latissimus Dorsi (lats)
Trapezius (traps)
Rhomboids
Biceps
Deltoids (Posterior)
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Vertical Pulling
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The squat takes place along the sagittal plane
and involves flexion of the knees and hips.
Squats will train every muscle in the lower
body but are significantly more focused on
the anterior part of the body. Examples of
squat movements include:
• Back Squat
• Front Squat
• Hack Squat
The primary muscles involved in squats are:
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•
•
•
•
Quadriceps
Glutes
Hamstrings
Calf
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Squat
The hip-hinge takes place along the sagittal plane and involves
minimal flexion of the knees, with the primary action occurring at the
hips. The hip-hinge is significantly more posterior-focused.
Examples of hip-hinge movements are:
•
•
•
•
Deadlift
Romanian Deadlift
Good Morning
Hip Thrust
The primary muscles involved in hip-hinge movements are:
• Hamstrings
• Glutes
• Quadriceps
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*Most people have a problem understanding the difference between
the hip-hinge and squat. The easiest difference is in the knees. With
a hip-hinge, the knees will stay stationary while the hips push back.
Also, depth of the glutes doesn't really matter per se. With a squat,
the knees will move forward to allow the glutes to travel down. For a
good squat, the top of the thighs should be parallel to the ground.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Hip-Hinge
The lunge is a unilateral movement and takes place along
the sagittal plane. A lunge-type movement is performed
with one leg out in front of the other. Movements include:
•
•
•
•
•
Walking Lunge
Forward Lunge
Reverse Lunge
Split Squat
Bulgarian Split Squat
The lunge will train the following muscles in the lower
body (with emphasis on the glutes and quadriceps):
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•
•
•
•
Glutes
Quadriceps
Hamstrings
Calves
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Lunge
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
EXERCISES
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COPYRIGHT 2015
We’re going to assume that since you bought this program, you know this program is all about
putting on as much mass as possible. At the same time, strength will play a part. We, at SET
FOR SET, will always push for a certain amount of strength training due to the various unique
benefits it provides.
With that in mind, we wanted to go over several specific strength movements, which will be your
main lifts. We believe these deserve special attention due to the fact they will always lay the
foundation of your training. Regardless, these movements are still great for your overall
hypertrophy goals.
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Let us give you an example. Let’s say your deadlift goes up 15lbs one week but your Romanian
deadlift stays the same. Even though you didn’t add to your Romanian deadlift, your glutes and
hamstrings will still receive more volume and stress resulting in more muscle growth. The point is,
if these lifts get stronger, everything else will get stronger and you’re going to get bigger as well.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Primary Exercises
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To be clear, all of the other exercises in our Hypertrophy Program are still important. We just want to emphasize the importance of these 7
exercises. This group of exercises should always be a part of your training. Always. Not only are they awesome mass builders, but they’re going
to get you strong. Further, they will put your body through all the major movement patterns ensuring your body stays young and healthy.
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Bench Press
Military Press
Back Squat
Deadlift
The bench press is your
The military press is going to be your
The back squat will be your primary
The deadlift will be your primary hip-hinge
primary horizontal pushing
primary vertical pushing exercise. It
squatting exercise. It uses every
exercise. It, too, will train every muscle in
exercise. It utilizes your
utilizes your deltoids, tricep, and
muscle in your lower body but will
the lower body, but emphasizes the
pectoral muscles, anterior
upper back to push an object above
put emphasis on the quadriceps
posterior muscles known as the posterior
deltoids, and triceps to push a
the head. The core is also heavily
and glutes. It also puts a large
chain. This includes your hamstrings,
load away from the body.
involved in stabilization.
stimulus on the core.
glutes, erector spinae, and upper back.
T-Bar Row
Chin Ups
Dips
While the bent over row is usually the main horizontal pulling exercise,
Chin-ups are your primary vertical
Dips are dips and they’re awesome.
since hypertrophy is our primary focus, we prefer the T-bar row. Due to
pulling exercise. While you very
While this movement isn’t necessarily a
it being attached to a pivot point, it gives you just enough assistance
well could choose pull-ups as well,
“main” movement, it also kind of is as it's
with the bar path to allow a lot of weight to be moved. However, the
we like chin-ups as they are going
the ultimate body weight pushing
weight still requires the stabilizing muscles to prevent it from swinging
to use more muscle mass, primarily
exercise.
left or right. When you add the fact you can use various grips, the T-Bar
because the biceps will get more
row reigns #1 in adding serious mass to your back.
activation. Plus, you can likely
perform them with added weight.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Your 7 Main Exercises
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
EXERCISE LIBRARY
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We’re now going to go through what exercises you will be performing. You may or may not use all of
these, depending on what day split you’re going to use. Further, we are going to list the muscles each
exercise will train. The exercises will be listed in chronological order.
For each exercise, we’ll list the implement(s) you can perform the movement with. Some exercises will
have two or three options if you are unable to use the first. However, unless mentioned in the
explanation (i.e. you can use any implement), we strongly prefer you to use the first option.
We will also provide some alternatives where it makes sense.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Exercise Library
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Here are all the exercises that you will find in our 4 and 5 Day Hypertrophy Programs. We’ve organized them alphabetically.
Click any exercise to learn how to perform it with proper form.
Arnold Press
Chest
Supported Row
Front Raise
Military Press
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Spider Curl
Back Squat
Barbell Bench
Press
Chin Up
Close Grip
Bench Press
Good Morning
Heavy Lateral
Partials
Overhead
Preacher Curl
Tricep Extension
Straight Bar
Cable Curl
Straight Arm Lat
Pulldown
Barbell Front
Shrug
Barbell Rollout
Bulgarian Split
Cable Reverse Cable Hammer
Cable Chest Fly
Squat
Fly
Curl
Deadlift
Dips
Drag Curl
Dumbbell Flat
Bench Press
Hip Thrust
Incline
Dumbbell Curl
Lat Pulldown
Lateral Raise
Reverse Curl
Romanian
Deadlift
Seated Back
Row
T-Bar Row
Triceps
Pushdown
(Neutral)
Triceps
Pushdown
(Overhand)
Dumbbell
Incline Bench
Press
Dumbbell
Pullover
Face Pull
Leg Curl
Leg Extension
Leg Press
Single Arm
Triceps
Pushdown
Skull Crushers
Seated
Single Arm
Dumbbell
Dumbbell Row
Overhead Press
Triceps
Pushdown
(Reverse)
Calf Raise
(Seated/
Standing)
Upright Row
Walking Lunges Wood Chopper
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Exercise Library
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Muscles Worked:
• Deltoids, Triceps
Equipment:
• Dumbbells
Straight from Arnold Schwarzenegar, the Arnold press is one
of our favorite dumbbell arm exercises for the shoulders. One
of the reasons it is so effective for the shoulders is it moves
them through a huge range of motion, offering some major
time under tension.
While these are overhead presses, they’re generally performed
using a somewhat lighter weight load, with a focus on
hypertrophy.
How To:
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1. These are generally performed sitting but you could stand as
well.
2. With a dumbbell in each hand, bring them up to your
shoulders.
3. Begin the exercise by performing an overhead press. Be
sure to keep elbows pointing forward slightly to relieve
unneeded stress.
4. As you come down, you will externally rotate your arms
while bringing your elbows in front of you.
5. At the bottom, your arms should be in front of you with
palms facing forward, similar to a boxer protecting his face.
6. Push back, reversing this action.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Arnold Press
Muscles Worked:
• Glutes, Quadriceps, Hamstrings, Calf, Core
Equipment:
• Barbell & Squat Rack
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The back squat needs no introduction and is going to be your primary
lower body exercise. It’s one of your primary movements and is going
to target your quadriceps, glutes, and hamstrings. The primary
difference between a squat and a deadlift is the knees will see more
forward travel to allow greater knee flexion.
How To:
1. The barbell will start in a squat rack. It should be positioned slightly
lower than shoulder height. With that, you won’t need to
dangerously go up on your tiptoes to unrack it.
2. From the rack, place your upper back underneath the bar, directly in
the middle of it. The bar should rest on your rear shoulder muscle
and upper trap.
3. Your knees will be slightly bent, so stand straight up to unrack the
barbell. Then take two steps back.
4. Position your feet so they are around shoulder width-apart and toes
pointing slightly outward.
5. Your spine will be in a neutral position. Brace your core and retract
your shoulder blades to keep your chest up and spine strong. Your
head should be facing straight forward, don’t drop your chin.
6. From there, sit back and down while keeping your spine straight.
7. Stop when your hips are just below your knee level. Your knees
should be in line with your toes.
8. Then drive up from the heels of your feet to a standing position. As
you come up, drive your knees outward too so they don’t wobble
inward.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Back Squat
Muscles Worked:
• Chest, Triceps, Anterior Deltoids
Equipment:
• Barbell & Bench
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The bench press is perhaps the most popular exercise there is and
is going to be your primary upper body pushing exercise. The
primary muscle groups trained will be the pectorals, anterior
deltoids, and triceps.
How To:
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1. Set a barbell on a bench press.
2. Lay down on the bench with your head under the barbell with
your eyes directly under the barbell.
3. Plant both feet in the ground and have your butt and back firmly
planted on the bench. It’s ok for your lower back to have a little
arch.
4. Grab the barbel with an overhand grip. Be sure to space your
hands evenly by using the lines on the barbell.
5. Retract your scapula by pulling up on the barbell and plant your
upper back firmly into the bench pad.
6. Brace your body and unrack the barbell and bring it over your
upper chest.
7. Bring the barbell down on a slight arch so that it comes down on
your nipple.
8. Be sure to keep your elbows tucked at about a 45-degree angle.
Everyone will be different so adjust as necessary.
9. Once the bar touches your nipple, push the barbell back up
explosively. Push until lockout.
10.Repeat as necessary than re-rack the barbell.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Barbell Bench Press
Muscles Worked:
• Traps, Upper Back
Equipment:
• Barbell (can use dumbbells if needed)
Shrugs for the traps. A very simple movement that will strengthen
your traps, scapular muscles and protect your neck. Plus, they’ll
make you look yoked.
We like the barbell front shrug as it will allow a little greater range of
motion, which is definitely a plus as it has a very small ROM.
How To:
1. You can deadlift off the ground, but ideally, you can set up a low
rack to rest the barbell.
2. Load the barbell with the desired weight
3. Grab the barbell with a double overhand grip slightly wider than
shoulder-width apart.
4. Allow your shoulders to come forward and drop.
5. Retract your scapula and perform a shrugging motion. Try to
bring your shoulders to your ears.
Be Sure To…
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• Allow your shoulders to come forward as far as possible.
• Use a weight that allows you to shrug your shoulders high.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Barbell Front Shrug
Muscles Worked:
• Core
Equipment:
• Barbell (although you can also use an ab roller if you
must).
The barbell is one of the most intense exercises you can do, let alone for
the core. It requires seriously high levels of strength to keep your torso
stiff throughout the entire movement and then pull yourself back in. It has
been repeatedly shown that this movements elicits some of the highest
amount of muscle activation of all of your core muscles making it the
only core exercise you really need⁵. You can definitely add others but if
you’re not doing rollouts your core training will be suboptimal.
How To:
Load a barbell with 5-10kg round plates.
Get on your knees with the barbell in front of you.
Grab the bar with an overhand grip, shoulder-width apart.
Now slowly roll the bar forward.
Roll the bar as far forward as you can. Ideally, your shoulders will be
near your ears, with your body almost parallel with the floor.
6. Pause in the extended position, then roll the barbell inward by flexing
your abs and bringing your hips back. When the barbell is about in line
with your head/shoulders, that is one rep.
7. Repeat for the desired number of repetitions.
1.
2.
3.
4.
5.
Ideally you will want to progress to being able to perform a barbell rollout
from your feet.
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Be Sure Too…
• Keep your hips straight! Don’t allow them to sink.
• If you need, you can widen your grip for shoulder mobility.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Barbell Rollout
Muscles Worked:
• Glutes, Quadriceps, Hamstrings
Equipment:
• Dumbbells
The Bulgarian split squat is an intense quadriceps exercise. It’s basically a split
squat that’s performed with the rear leg elevated. Doing this basically takes the rear
leg out of the equation, which basically causes the front leg to lift the majority of the
body’s weight. This is best performed with dumbbells and word to the wise, go light
to start.
How To:
1.Set up a long bench and place a set of dumbbells next to one side.
2.Stand on the side of the bench, looking away from it.
3.Place your back foot up on the bench with the top of your foot on the bench.
4.Be sure that the edge of the bench sits about halfway up the front of your foot.
This allows movement in your ankle as it will need to bend as your body
descends.
5.Your other foot should be located one giant step away. Sorry for not being more
specific, but you’ll need to play around to find the right spot as everyone’s body is
different, and benches are different heights.
6.Your knee should be able to stay above your foot throughout the whole exercise.
Most people will place their foot too far back which forces their knee to travel
forward. Therefore, mess around until you find the right spot.
7.Pick up your dumbbells and hold them to the side of your body.
8.Descend by traveling straight down. As you descend, be sure to keep an erect
torso the whole movement. Most people will tend to lean forward.
9.Once you travel down as far as possible, drive your body up by pushing your foot
into the ground.
Be Sure To…
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•
•
•
•
Movement should be straight down.
The top of foot should be laying on the bench.
DON’T push the knee forward.
DO keep the shin straight.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Bulgarian Split Squat
Muscles Worked:
• Chest, Deltoids
The cable fly may be the best chest isolation exercise there is. This is
because the cable fly is one big horizontal adduction movement which
is the primary function of the chest. Plus, you can use an array of
angles to hit the chest, as well as different muscle groups, differently.
How To:
Equipment:
• Cable Machine
1. Stand in the middle of the two pulleys and hold one handle in each
hand.
2. Step forward a few feet in front of the cable machine, one leg in
front of the other, to create a staggered stance. Your back foot
should be on tiptoes, but your front foot should be planted firmly on
the floor.
3. Let your arms be pulled back. They should be almost extended with
a slight bend at the elbow.
4. Keeping the same amount of arm flexion and extension, pull them
out in front of you like a giant hug.
5. It’s important to keep the same angle at the elbow joint. Pull until
your hands touch. Give a squeeze and return.
Be Sure To…
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Utilize the different angles: High to Low, Middle, and Low to High.
Alternative: Dumbbells can also be used to a similar effect. Be sure to
adjust the bench’s angle to help hit different areas of the pecs.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Cable Chest Fly
Muscles Worked:
• Rear Delts, Upper Back
Equipment:
• Cable Machine
The cable reverse fly is the back's answer to the cable fly. It’s an
awesome single-joint movement that actually involves a lot of
mass. It’s simple and effective and will blow up you rear delts and
upper back. Usually performed with a slight decline, you can use
various cable heights to hit different muscle groups from different
angles.
How To:
1. Set up the cable pulley machine with two cables using single
handles
2. Stand in the middle of the two pulleys a couple and a couple feet
back.
3. You will grab the handles with opposite hands.
4. Let your arms cross with minimal bend at your elbows.
5. Perform a “reverse hug” by spreading your arms out to your side.
Keep the same bend in your elbows.
6. Pull the way until your upper arms become aligned with your
back.
Be Sure To…
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Utilize the different angles: High to Low, Middle, and Low to High
(use a bent over position if doing low to high).
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Alternative: Dumbbells can be used to a similar effect from a bent
over position.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Cable Reverse Fly
Muscles Worked:
• Biceps, Brachialis, Forearms
Equipment:
• Cable Machine & Rope Attachment
A great curl to hit the brachialis. Using a rope allows you to
use a neutral grip comfortably while allowing different angles
to allow for optimal activation.
How To:
1. Prepare a cable pulley with a rope attachment.
2. Stand with a comfortable stance and knees slightly bent.
3. Hold the rope with a neutral grip and your thumbs up.
Your palms should be facing towards each other with the
weight of the implement pulling down.
4. Tuck your elbows so that they are flush against your body.
Your arms should be as close to shoulder-width apart as
possible. In other words, your arms should go straight out.
5. Flex your arms while maintaining a neutral grip for the
entire range of motion.
6. Bring the implement as far up as you’re able to.
7. Lower the weight in a slow and controlled manner.
8. Minimize any amount of body movement that may occur.
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Alternative: Dumbbells can also be used to a similar effect,
using a neutral grip.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Cable Hammer Curl
Muscles Worked:
• Calves (Gastrocnemius, Soleus)
Equipment:
• Calf Raise Machine
You can use either a standing or seated calf machine. Other than the
setup, the important part of the movement at your calf is virtually the
same. If you have access to both, use both. You can rotate between the
two.
How To:
1. Choose an appropriate weight and set up your machine so that you
are able to lift off with a calf raise. However, be sure you choose a
lower setting so that you don’t need to do a full calf raise at the end.
2. Grab the handle.
3. Unrack the load and first let the loaded sink by allowing your heels to
drop.
4. Come up on your toes as high as you can go.
5. Hold for about two seconds at the top to give your calves more time
under tension.
Be Sure To…
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• Use a weight that allows a full range of motion.
• Ideally, you want to do both seated and standing calf raises. You can
rotate between the two session by session.
• If your gym has various seated and standing calf raise machines, you
can switch things as you see fit. This will allow you to provide different
stimulus on your calf muscles.
Alternative: You can do calf raises with dumbbells, a barbell from the
squat rack, or a Smith Machine set up with plates at your feet.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Calf Raise
Muscles Worked:
• Lats, Traps, Rhomboids, Biceps
Equipment:
• Barbell or Dumbbells & Bench
This version of a chest supported row is also called a Seal Row. It requires
you to lay chest down on a bench as you perform a row. This eliminates any
body movement (so no cheating!) but allows you to push your chest into the
bench as you pull up, similar to driving your back in the bench during bench
press.
You can perform these with dumbbells or barbells, but dumbbells are easier
to use.
How To:
1. Set up a bench so that your arms have a full range of motion when
holding a barbell or dumbbells. If you want to use a standard flat bench,
you will have to raise the bench off the ground using plates or two
platforms (make sure it’s secure!). You can also simply set the bench to
an incline (about 45 degrees) - click the play button to see a demo of this
set up (it’s typically the easiest method if your gym doesn’t have a seal
row bench, which is a raised flat bench, as pictured to the left).
2. Lay down on the bench so that your chest lays flat on the bench. If you
are doing the incline bench version, you can plant the balls of your feet
into the ground.
3. Drive your chest into the bench while retracting your scapula and driving
your elbows back behind you.
4. In order to optimally hit the back, concentrate on the elbows!
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Some gyms have a bench specifically for these Seal Rows. If your gym has
one, definitely use that.
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Alternative: While we love the seal row as it builds muscle well, you can
simply use a seated chest supported back row machine. You can do this
occasionally, or as a complete substitute.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Chest Supported Row
Muscles Worked:
• Lats, Traps, Biceps, Teres Major, Core
Equipment:
• Chin Up Bar
Chin-Ups are the ultimate back exercise, regardless if it’s a
bodyweight exercise or not. Again, this will definitely be a primary
exercise, but it’s just not appropriate to perform with heavy singles.
The reason we like chin-ups over pull-ups is because you’re going to
use more muscle mass as well as get in some bicep work.
How To:
1. Grab the bar with both hands about shoulder-width apart and your
palms facing you (supinated grip).
2. From a dead hang, retract your shoulder blades and lean back
slightly.
3. Pull yourself up until your chin is above the bar. Think about pulling
your elbows down to the ground.
4. Your elbows should be fully bent (like they would be if you did a
bicep curl).
5. Pause for a second at peak contraction and squeeze your shoulder
blades down and in.
6. In a controlled manner, slowly lower yourself all the way back down
until your arms are completely straight.
Be Sure To…
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• If you need to use a band you may.
• If you need to add weight, use a weight belt with plates or get
creative with dumbbells.
• Let your arms fully extend on each rep.
• Pull your head above the bar on top of the rep.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Chin Up
Muscles Worked:
• Triceps, Chest, Anterior Deltoid
Equipment:
• Barbell
The close-grip bench makes a little modification to the bench press
to turn it into an even more intense tricep workout. Since your
elbows will be tucked in more, they will have a greater range of
motion. At the same time, the pectorals will be even less involved
meaning the triceps will have to compensate.
How To:
1. Set yourself up as you would for a flat bench press.
2. Set your hands set less than shoulder-width, but this is
adjustable according to your shoulder and elbow health.s
3. Tuck your elbows and your elbows into the body.
4. Unrack the bar and stabilize it over your chest.
5. Pull the elbows inwards as the bar descends to the chest.
6. Just before you touch the chest, press up until lockout and give
your triceps a good squeeze.
7. Repeat for appropriate reps.
Be Sure To…
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• Don’t place the hands too narrow. They should be slightly
narrower than shoulder width apart. The arms should only have
a slight angle inwards.
• The elbows do not need to be tucked all the way to the body.
• The bar can touch a bit lower (1-2”) on the chest (below the
nipple).
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Close Grip Bench Press
The deadlift is going to be your other primary lower body exercise focusing on your
posterior muscles: the hamstrings, glutes, and erector spinae. However, in reality, it
works just about every muscle in your body, especially your upper back.
Muscles Worked:
• Glutes, Hamstrings, Erector Spinae, Quadriceps,
Upper Back, Grip
Equipment:
• Barbell
How To:
1. Stand close to the bar so that it is over midfoot with a stance between hip and
shoulder-width apart.
2. There is some variance allowed with how far your feet are apart, so as long as they
stay within this range.
3. Point toes slightly outward.
4. Grab the bar on the outside of your legs. Use either a double overhand or mixed
grip.
5. Stay tight as you lower your hips down and back. Pay attention to your body
mechanics, and you will see as your hips go down, your shoulders move back.
6. When your arms are straight vertically, stop.
7. Your shins should be vertical.
8. Make sure your back is straight, and all muscles are tight.
9. Pull the tension out of the bar. DO NOT jerk the bar off the ground.
10.Now, pull the bar up to your leg, keeping it in contact with your body the whole way.
Be Sure To…
•
•
•
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•
•
•
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•
Best way to find foot placement is to jump. Where you land is a good place to start.
Keep in mind that no two people will look alike on their initial set-up due to
differences in their limb length.
The key cues for the set-up include:
Barbell at shins
Shoulders slightly in front of the bar (arms vertical)
Sit back and get everything tight
Butt will be above the knees
Before pulling, get the slack out the bar (Pull the bar tight before performing the lift)
Drive your feet down to activate the quads
Instead of thinking about pulling the bar up, think about pushing the ground down
OR prying the bar from the floor.
Hips and shoulders rise together, don’t let hips rise first
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Deadlift
Dips are the ultimate bodyweight pushing exercise. They are the pullups for the pushing muscles.
Muscles Worked:
• Triceps, Chest, Anterior Deltoid
Equipment:
• Barbell
While many would say the push-up, we’d simply ask, “what’s harder?
Pushing some of your body weight or pushing all of your body
weight?”
Dips are one of the best ways to build the chest and triceps.
How To:
1. Grab both grips with your hands, palms facing each other, wrists in
line with your forearms, and arms straight.
2. Start the dip by lowering your body until your upper arms are
parallel with the floor.
3. Push through the palms to return to starting position.
4. Repeat for desired reps.
Be Sure To…
ALL RIGHTS RESERVED
• Keep the forearms vertical and allow the body to come forward.
• Keep the elbows tucked back. Don’t let them flare out.
• Add resistance with a weight belt if bodyweight alone is too easy.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Dips
Drag curls can be performed with either dumbbells, EZ bar
or straight bars as the premise is basically the same.
Muscles Worked:
• Biceps
Equipment:
• Dumbbells, EZ Bar, Straight Bar
Instead of performing the curl with the elbows down to the
side, you are going to pull your elbows back as you perform
the curl. What this does is stretch the long head as it
crosses over the shoulder joint. Doing so will create an
intense burn...like really intense.
How To:
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1. Keep soft knees and your core braced.
2. Hold the implement and let it hang down with arms
extended.
3. As you begin the exercise, draw your elbows back
4. You want the dumbbells to basically come straight up your
body. If you did this with a barbell, it would "drag" up your
body.
5. These work best when you slowly curl the load
6. At the top, give a nice little squeeze and lower the weight
in a controlled motion.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Drag Curl
Just like the barbell bench press, but with dumbbells, which
actually makes quite a difference.
Muscles Worked:
• Chest, Deltoids, Triceps
Equipment:
• Dumbbells & Bench
The dumbbell bench press is a great exercise to pair with
the bench press to train the chest to an even greater degree.
The dumbbells add a dose of instability to the same
movement pattern as the implement is free to move. This
requires higher muscle activation to control it. Awesome
movement for a massive chest.
How To:
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1. Set up a bench and pair of dumbbells.
2. Sit on the bench and bring the dumbbells to the knees.
You can then lay down and move the dumbbells to your
chest.
3. The dumbbells will initially sit on the side of your chest
near your shoulders.
4. Be sure to have your butt, back, and feet firmly planted
5. Tuck your elbows at around a 45-degree angle
6. Brace and drive the dumbbells.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Dumbbell Flat Bench Press
Muscles Worked:
• Chest (Upper Chest), Deltoids, Triceps
Equipment:
• Dumbbells & Bench
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Just like the flat bench dumbbell press but the bench will be set at a
45-degree angle. This causes an incline which will target the upper
pecs, or clavicle head, when performing the movement. It will also
recruit the deltoids to a higher degree.
How To:
1. Set up a bench at 30-45-degree angle and prepare two
dumbbells.
2. Bring the dumbbells up to the knees and sit down.
3. As you go to lay back, bring the dumbbells up to your shoulders.
4. Settle in so your butt is on the seat pad and your back is tight on
the back pad.
5. Start by bringing the dumbbells up above your chest. Your hands
should be overhand. You may need a partner's help with this first
portion.
6. Let the dumbbells lower by bringing your elbows back behind.
Keep your elbows tucked.
7. You can externally rotate your forearms some as you come down
(move towards neutral grip) but don’t go past a 45-degree angle.
8. The dumbbells should lower until they hit the area near your
armpit. This is higher than a flat bench dumbbell press.
9. Press the load up and extend your elbows. As you push the load
up, rotate your forearms (if needed) so you come back to an
overhand grip.
10.The dumbbells should meet in the middle above your upper
chest.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Dumbbell Incline Bench Press
Muscles Worked:
• Chest, Lats, Deltoids
Equipment:
• Dumbbell
The dumbbell pullover is an awesome movement to train the
chest, lats, and delts. When the dumbbell pullover is
performed correctly it takes your upper body through a large
range of motion, giving you more muscle-building potential.
This is an old-school body-building move that hits a lot of
buttons.
How To:
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1. Lying perpendicular on a flat bench, upper body on the
bench, and holding a dumbbell in both hands above your
chest.
2. Get your lower body in the hip extension position.
3. Engage your glutes to keep your lower back neutral.
4. Keeping a slight bend in your elbows, let the dumbbell
drift backward behind your head until your feel a stretch in
your pecs and lats.
5. Once the dumbbell is behind your head, pull the dumbbell
back over your chest.
6. Pause for a second and reset and repeat for reps.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Dumbbell Pullover
One of the top exercises for overall shoulder health and mobility as well
as scapular strengthening. Not to mention, building up your rear delts.
Muscles Worked:
• Rear Deltoids, Upper Back
Equipment:
• Cable Machine w/ Rope Attachment
We love face pulls, and if there’s an exercise that people need to do
more of, it’s these. That being said, there is one little caveat to
remember in terms of form.
How To:
1. Set up a cable pulley with a rope attachment and place it, so it’s
slightly above head level.
2. Stand back and use both hands to grab the rope with thumbs facing
towards you (pinkies pointing down the rope).
3. Let the pulley fully extend your arms and raise them.
4. Keeping your elbows raised, pull the rope towards your face.
5. Important! When pulling back, attempt to have your “hands beat your
elbows.” This will require your shoulder to rotate so your hands are
raised. At the end of the movement, your arms should be in a
position that looks similar to posing.
Be Sure To…
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• Keep your elbows high!
• Again, concentrate on rotating your hands up! Not how far back you
can get your elbows!
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Alternative: If you don’t have access to a cable machine, you can do face
pulls with a resistance band or you can replicate the movement with a TRX
machine. Additionally, you could do high pulls with dumbbells.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Face Pull
Muscles Worked:
• Deltoids (emphasis on the Anterior Delts)
Equipment:
• Dumbbells, Cable Machine, Weight Plate, Bar
The front raise is a simple exercise that we like to do to destroy
the anterior delts and upper back. You can perform this
movement with just about anything meaning you can do it
wherever you are - dumbbells, cable machine, weight plate,
straight bar, EZ bar, etc.
Just hold onto an implement, stand straight with soft knees, and
bring the object up out in front of your body with extended arms.
This seemingly easy exercise will challenge you and even cause
some pretty intense core activation.
How To:
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1. Decide what implement you want to use.
2. Hold the object while allowing your arms to hang straight
down.
3. Brace your core and bring the object up in front of your body.
4. The key is to maintain straight arms.
5. Bring the load up until your arms break at least parallel.
6. We like to go higher if possible.
7. Keep in mind that using an implement with a wider grip will
allow more height.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Front Raise
Muscles Worked:
• Hamstrings, Erector Spinae, Glutes
Equipment:
• Barbell & Squat Rack
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First off, we have no idea why this exercise is called a good morning. Some
say it’s because that’s the movement they make in Asian countries. Well,
that’s called a “bow” and they do it anytime of the day. Some say it’s the
movement you make when you get out of bed. Sure, maybe in the movies.
What we do know is the good morning is an awesome exercise to train the
posterior chain, specifically the hamstrings. Plus, it’s one of the few singlejoint movements that does this. Use these only if you want to blow up your
hammies.
How To:
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1. Rack a barbell with the desired weight.
2. Prepare to unrack the barbell by placing the barbell in the same position as
a squat. Be sure to keep the bar lower! You don’t want it to roll down your
neck when you lean forward.
3. Grip the bar and step out of the rack. You may want to take a slightly wider
grip as it will create less tension on the shoulders.
4. Unrack the bar and place your feet so they’re between hip and shoulderwidth apart. Keep soft knees.
5. Before you begin your descent, brace your core and keep your upper back
tight.
6. Begin the movement by pushing your hips back and slightly bending your
knees. The knees are bent just enough to allow the torso to come down.
This is primarily a hip hinge, so the knees should not have any meaningful
flex.
7. Continue coming down while holding your shoulders back and keeping a
rigid back. Your torso will drop well in front of your legs.
8. Allow tension to build in your hamstrings. Go as low as you can while
maintaining proper form in your core and back.\
9. Once you feel your form is about to break, come up slowly. Concentrate on
pushing your hips forward.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Good Morning
Muscles Worked:
• Deltoids (emphasis on Medial Delts)
Equipment:
• Dumbbells
We always want to enforce that you use full range of motion in all of
your exercises. That said, there are times when using partial reps IS
the movement such as when performing heavy partials. Basically,
you will use a heavier weight than you can lift and only perform the
rep as far as you can. What this does is overloads the muscle much
like the way a heavy negative would EXCEPT, you’re doing it on the
concentric.
While a smaller range of motion, you are allowing this part of the
motion to use more weight as it’s usually limited during full range of
motion. That said, the difference between these and “ego lifting” is
you are doing it with a purpose and still performing the partial rep
slowly and under control.
We specifically like using these for lateral raises to hit the medial
delts. This is because the medial delts are crucial in creating capped
shoulders yet are hard to hit with heavy weights.
How To:
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1. These should be done sitting down
2. Pick a pair of dumbbells and bring over to a chair
3. Sit down with back erect
4. Bend over to pick up the dumbbells and return to an erect position
5. Brace and slowly lift the dumbbells as far out to your side as
possible
6. DO NOT SWING! Perform this movement with control
7. These generally don’t go any farther and 30-degrees
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Heavy Lateral Partials
Muscles Worked:
• Glutes, Hamstrings
Equipment:
• Barbell
The hip thrust is the single most effective exercise to train the glutes. Really.
This has been shown in study after study and is the favorite glute exercise by
top strength and conditioning coaches. The glutes are the most powerful
muscle in the human body, but ironically, many “best” glute exercises on social
media are done with little bands. To be clear, nothing wrong with those, and
many of them are legit. However, the hip thrust stands out as it’s an isolation
movement that allows you to use a heavy load to really challenge the strength
of the glutes.
How To:
1. Place a bench on the ground. Make sure it’s padded!
2. Sit with your back against the pad and your knees bent out in front of you.
3. Before you use a barbell, perform a hip thrust with just your body weight to
check foot placement. At the top of the motion, where your hips are
extended, and your torso is parallel to the ground, your shins should be
vertical with your knees directly above your feet.
4. Come down and now place a loaded barbell in the crease of your hips. You
may want to use a yoga mat to wrap around the bar to soften the bar.
5. Drive your feet into the ground and thrust your hips up until full extension.
You can use your hands to help stabilize the load.
6. Focus on driving your knees out during the entire movement.
Be Sure To…
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• Let your hips come down until your glutes almost touch the ground. Many
will complete a short ROM.
• Really focus on driving your heels into the ground.
• Pull your hips up until they’re completely extended. Your body should be
straight.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Hip Thrust
Muscles Worked:
• Biceps (emphasis on the Long Head)
Equipment:
• Dumbbells & Incline Bench
This exercise is performed sitting on an inclined bench. This
limits your ability to cheat the dumbbell while adding an
extensive stretch to the muscle fibers of the biceps. You need to
perform these with dumbbells.
How To:
1. Set the bench to an incline bench (45-60 degree angle).
2. Sit down, back against the back rest, holding two dumbbells
and palms facing forward.
3. Curl the dumbbell up slow and controlled.
4. Keep your upper arms and elbows stationary as you curl.
Be Sure To…
Use a full range of motion! It’s ok if your elbow comes forward
slightly once you reach the top, just for a little extra contraction
of the long head.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Incline Dumbbell Curl
Muscles Worked:
• Lats, Biceps, Lower Traps
Equipment:
• Lat Pulldown Machine
The lat pulldown is an awesome exercise and apart from the chinup or pull-up, it’s basically the only vertical pulling exercise to train
your back. This makes it the ideal choice to use when you’re trying
to isolate the back muscles.
Hint: The major difference between the lat pulldown and chin-ups is
the lack of core activation in the lat pulldown.
How To:
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1. Set up a bar (straight bar or wide grip bar) on the cable pulley/lat
pulldown machine.
2. Adjust the leg pads so that when seated the pads rest against
the top of your legs to minimize any movement, locking you in
place.
3. Reach up to grab the bar with both hands using an overhand grip
(palms facing away) with hands slightly wider than shoulderwidth apart.
4. Retract your shoulder blades and pull down through your
elbows. Concentrate on pulling the elbows down to the ground.
5. Continue so the bar is lowers down in a straight down until it
reaches your upper chest.
6. Squeeze your lats at the bottom of the movement.
7. Slowly return the bar to the starting position.
8. Repeat for desired repetitions.
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Alternative: Wide grip pull ups.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Lat Pulldown
Muscles Worked:
• Medial Deltoids
Equipment:
• Cable Machine w/ Sitrrup Handle, Dumbbells
Lateral raises are a simple yet effective exercise to train medial
delts specifically but also the traps and upper back. You can
perform these with dumbbells, but we prefer using a cable pulley
if possible. The general form will be the same, but the cable
pulley not only allows a more consistent force it will also provide
resistance across the body.
How To:
1. Hold a dumbbell of the same weight in each hand.
2. Keeping your knees slightly bent, raise your arms in a
“sweeping” motion out to your sides.
3. Keep a slight bend in your elbow throughout the movement.
4. Raise the dumbbells (or cable pulley) until your elbow and
hand reach shoulder level.
Be Sure To…
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• Focus on keeping your elbow above your hand.
• Bring the arm up so that it’s parallel with the ground.
• Keep your pinky finger pointing more upward rather than
down.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Lateral Raise
Muscles Worked:
• Hamstrings
Equipment:
• Leg Curl Machine (Seated or Laying)
Hamstring curls are a hamstring isolation movement that are
going to make your hammies scream. To really get a great
burn in the hamstrings, try using a slower eccentric
contraction once in a while.
There are laying versions and sitting. Both are ok, and you can
rotate between the two every other session or just stick to one
for the length of the program.
How To:
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1. Take the time to set up the machine properly. Every machine
is different so you’ll need to look at the specific instructions.
2. If you use a sitting machine:
✓Set the backrest so your knee sits just off the seat.
✓Place the upper thigh pad just behind your knee.
✓The lag pad should on your lower calf near your ankle.
3. If you use a pron machine (laying down):
✓Lay down so you knee hangs just off the pad.
✓Place the leg pad on your lower calf near your ankle.
4. Grab the handles and curl your legs as far as you can go.
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Alternative: This exercise can be replicated with a cable machine,
however, it is not as ideal as using a leg curl machine.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Leg Curl
Muscles Worked:
• Quadriceps
Equipment:
• Leg Extension Machine
Leg extensions are going to be used to isolate the quadriceps
with some specific knee extension. Very simple exercise to
help strengthen the quadriceps and knee joint.
How To:
1. Take the time to set up the machine correctly.
2. Set the backrest to a position where your back will be firmly
against the back pad with your knee just hanging off.
3. Next, set the ankle pad so that it sits above your ankle.
4. Hold the handles and keep your body planted the entire
movement by holding your butt to the floor and back firmly
against the pad.
5. Lift the weight by extending your knees until they are fully
extended.
6. Slowly let the weight back down.
Be Sure To…
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• DO NOT perform these quickly!
• DO NOT use excessively heavy loads
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Alternative: This exercise can be replicated with a cable machine,
however, it is not as ideal as using a leg curl extension machine.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Leg Extensions
Muscles Worked:
• Quadriceps
Equipment:
• Leg Press Machine (ideally, plate loaded)
The leg press is one of the most versatile and useful pieces of
equipment in the gym, at least for the lower body. It makes an
awesome leg exercise as you are able to load it for maximal
strength training or use lower weight for high reps.
In either case, the back support greatly mitigates the chance of
injury. Still, you can use various foot placements to target different
muscles as well as perform movements bilaterally or unilaterally.
How To:
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1. Load the machine and adjust the angle if needed/possible until
you are comfortable.
2. Sit down in the machine so that your back is up against the
back pad.
3. Place your feet on the platform at the desired width.
4. Hold the handles, push the load up, and release the safety
mechanism.
5. Allow the sled to drop towards you by flexing your knees.
6. As the sled lowers be sure to keep your toes over your feet and
push them out slightly.
7. Come down until your knee reaches at least 90-degree angle.
8. Push the load back up until your legs are ALMOST fully
extended! Be sure to keep soft knees and a slight bend in your
knees.
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Foot Placement Options: Standard Width, Wide or Narrow
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Leg Press
Overhead pressing is a lost art that was overtaken by the bench press years ago. Unfortunately,
many people don’t train it enough, if at all, due to it being such a challenging movement.
However, we can promise if you put in the work on your overhead pressing, you’ll see
improvements in your other lifts as well. The primary muscles trained are the shoulders, upper
back (traps), triceps, and core.
Muscles Worked:
• Deltoids, Triceps, Upper Back, Core
Equipment:
• Barbell & Squat Rack
How To:
1. Prep a rack with a barbell. Have the barbell set at a height close to your upper chest. You want
to place the barbell so it’s low enough to unrack it without getting on your tippy-toes but high
enough, so you don’t need to squat it off.
2. Grab the barbell evenly with a pronated grip. Your hands should be placed just outside
shoulder-width apart. Your thumbs should actually touch the outside of your shoulder.
3. Place your body under the barbell so that it may sit on your upper chest. Your elbows should
be thrust so that they sit in front of the barbell. This will create a shelf with your delts where
the barbell will also rest.
4. The barbell will have three points of body contact; the upper chest/clavicle and on top of both
delts.
5. Unrack the barbell and take one or two steps back; no need to move ten steps back.
6. Get ready to press by bracing your core and squeezing your glutes.
7. Using minimal movement, press the bar up while keeping the elbows under the barbell.
8. The barbell should pass by very close to your face. You will likely need to pull your head back
as the barbell passes.
9. Once the barbell moves above your head, allow your head to come back forward.
10. Continue extending your arms all the way. The barbell should end directly over your head with
your arms completely vertical. Your head should be looking forward.
11. Let the barbell down slowly in the same manner.
Be Sure To…
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Proper hand spacing will have the hands just outside shoulder width apart. Hands should be
touching the side of the shoulders. Arms vertical under the bar.
Push the elbows under the bar to make a “lump” with anterior delts. The bar will rest on these
“lumps” caused by the delts and the middle of the upper chest, near the clavicle.
Don’t hold the barbell in between reps, let the barbell rest on the upper chest and delts.
Keep elbows under, or even slightly in front of the barbell. Don’t let them fall behind.
Squeeze the glutes and core before pushing to create a strong foundation to push from.
Attempt to keep wrists straight during the execution. There may be some slight bend towards
the top with heavier weight.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Military Press
Muscles Worked:
• Triceps (emphasis on Long Head)
In order to fully activate the long head, you need maximal
stretch. This is easily done by simply including an
overhead extension and our pick is the overhead rope
extension.
Equipment:
• Cable Machine & Rope or Straight Bar
We really like using the rope because it’s easier to control
the weight overhead and offers plenty of mobility.
How To:
1.Set up a cable high with a solid bar or rope.
2.Stand a few feet away from the pulley and face away.
3.Have hold of your implement with your arms overhead.
4.Slightly lean forward keeping your elbows in line with
your head.
5.Extend your arms to full extension with a controlled
movement.
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Alternative: You can do overhead triceps extensions with
dumbbells (or a single dumbbell).
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Overhead Triceps Extension
Muscles Worked:
• Biceps (emphasis on the long head)
Equipment:
• EZ Bar, Dumbbells & Preacher Curl Bench
The preacher curl is a classic bicep curl variation due to its
ability to eliminate any type of arm movement. Bodybuilders
have been using this exercise for years to build massive
biceps. So should you.
Preacher curls create an intense stretch in the biceps meaning
maximal tension and maximal growth. These are going to
create an intense pump.
How To:
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1. Sit down on the preacher bench and adjust the seat height
so your upper arms and chest are both in contact with the
pad.
2. Lean forward and grip the EZ bar, which should be placed
on the front bar rest, with an underhand grip around
shoulder-width apart
3. Tuck your chin in with your arms extended and maintain a
neutral wrist.
4. Curl by squeezing your bicep and bending your elbows,
lifting until the bar is at shoulder height.
5. Make sure to keep the upper arms in contact with the pad
the entire exercise.
6. Slowly lower your arms to the starting position and reset and
repeat.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Preacher Curl
Muscles Worked:
• Biceps (emphasis on Long Head), Forearms
Equipment:
• Cable Machine, Straight or EZ Bar, Dumbbells
Give the biceps a break and give some love to your forearms
and brachialis. The reverse curl is too often overlooked and
those that do, suffer the consequence.
You will never fully reach the maximal potential of arm
growth without these in your regiment.
How To:
1. Set up a cable pulley with a straight bar or EZ-bar.
2. Grab the bar with a pronated grip (palms facing down).
3. Stand back a few feet and bring your elbows to your side.
4. Keeping your elbows stationary, perform a bicep curl.
Alternative: Reverse curls with a barbell or dumbbells.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Reverse Curl
The Romanian deadlift is going to target the hamstrings and glutes to a greater degree
than the conventional deadlift as there’s less knee flexion. This will allow you to really
load the posterior muscles during the eccentric portion of the exercise. Being so, as
you go down, we really want you to go slow and concentrate on building tension.
Muscles Worked:
• Glutes, Hamstrings
Equipment:
• Barbell, Dumbbells
To begin the movement, you can lift it from the ground in the same manner as a
deadlift, or you can set up J-hooks or bars to load the bar off the ground. If possible,
we prefer loading the barbell off the ground as it saves energy.
How To:
1. Approach the barbell, placing feet just slightly wider than the shoulders.
2. Grip the barbell using a pronated grip about shoulder-width apart. Deadlift the
barbell off the ground.
3. The exercise starts from the erect position.
4. Keep the knees soft and engage the core. Push the hips back and allow the weight
to travel close to the body, along the thighs, and down close to the shins.
5. Be sure to keep your scapula retracted this whole time.
6. As you descend, tension should be felt within the glutes and hamstrings, especially
as the barbell reaches the level of the kneecaps. DO NOT bend the knees to relieve
tension!!!!
7. Maintain your form and allow the bar to travel down past your knees.
8. Your max depth will be dependent on your mobility and flexibility. Once you feel
your form about to break, you will stop. Again, do not bend your knees to allow
further depth, as this defeats the point.
9. Lift the load back up by driving your feet into the ground and pulling your hips
through.
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Be sure to use minimal knee flexion.
Concentrate on building tension in the hamstrings.
Remember there’s no specific depth to hit. You will go down until your form
breaks.
Come up by concentrating on pulling the hips forward.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Romanian Deadlift
Muscles Worked:
• Lats, Traps, Rhomboids, Rear Deltoids
Equipment:
• Cable Machine (with a variety of attachments)
One of the few machines that we rely on and use as a staple in
workouts. The seated back row requires you to have access to a
seated cable pulley which the vast majority of gyms have. It’s an
awesome movement to allow you to place a lot of volume on the back
while taking off stress from the lower back. As far as what attachment,
we are going to allow you some freedom and use multiple
attachments; wide, narrow, neutral grip, all of them; even use a rope
attachment once in a while. The reason being is this is an accessory
to support your other lifts, so using multiple attachments is the best
way to ensure rounded support.
How To:
1. Choose your attachment.
2. Sit down on the seat with your feet on the foot placement.
3. Maintain a slight bend in your knees.
4. Lean forward and grab your attachment and pull back. Maintain an
erect torso the whole time.
5. Keep your scapula pulled back and concentrate on driving your
elbows back.
6. Pull the attachment to your chest.
7. Let the attachment back slow and under control.
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• Focus on pulling your elbows back to the wall.
• Try to maintain a straight back. You can slightly lean back in
needed.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Seated Back Row
Muscles Worked:
• Deltoids, Triceps
Equipment:
• Dumbbells, Bench
Using dumbbells to train the shoulders is a great way to
optimize growth. As we’ve discussed, because dumbbells
are independent implements, they are able to move freely
requiring higher amounts of muscle activation.
While you could perform these standing, we like to do them
sitting to eliminate more body movement. Further, because
you’re sitting, you’re able to actually use more weight.
How To:
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1. Set up a chair and a pair of dumbbells.
2. Clean the dumbbells up to your shoulders.
3. The dumbbells should be resting on your shoulders as
your elbows point slightly forward.
4. Use a supinated grip with palms facing forward.
5. Drive the dumbbells up overhead. At the top, bring the
dumbbells together.
6. Be sure to extend your elbows fully.
7. Allow the dumbbells to lower slowly.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Seated DB Overhead Press
Muscles Worked:
• Lats, Traps, Rhomboids, Biceps, Rear Delts
Equipment:
• Dumbbell
The single arm dumbbell row is a unilateral row meaning you’re
only going to row with one arm at a time. It’s the perfect
compliment to your bilateral training and will identify any weak
points while putting some serious mass on your back.
How To:
1. Face a horizontal weight bench with a dumbbell in front of
your feet.
2. Place one hand on the bench for support.
3. Bend down and pick up the dumbbell.
4. Place the leg whose hand is on the bench in front of the
dumbbell leg.
5. Bend down and make a flat back as low as you are able to.
6. Keep a slight arch in your back and retract your scapula to
pull your shoulder blade back.
7. Maintaining an even torso, pull the dumbbell up until it comes
to waist level.
8. Keep your arm and elbow close to the body when pulling up.
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Be Sure To…
• Focus on driving the elbows to the sky, not the dumbbell.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Single Arm Dumbbell Row
Muscles Worked:
• Triceps (emphasis on the Medial & Lateral Head)
Equipment:
• Cable Machine with Stirrup Handle
A unilateral exercise to finish the triceps. Everything is
performed exactly as the dual hand version except you’re
only using one hand.
Again, it’s just some unilateral work to mix it up. One method
we use is to use these as a burnout set and continually
switch hands with no rest until you’re done.
How To:
1. Set up a cable with a single pulley.
2. Stand back a few feet and hold the handle in one hand
with an overhand, neutral or reverse grip.
3. Keeping the elbow tucked to the arm, push the load down
until the arm is fully extended.
4. You can bend over slightly at the waist.
5. You can use the other arm to help stabilize by holding on
to the machine or put down by your side.
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Alternative: Resistance Band Pushdown or Bench Triceps
Dips.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Single Arm Triceps Pushdown
Muscles Worked:
• Triceps (emphasis on the Long Head)
Equipment:
• EZ-Bar, Straight Bar, Dumbbells
Skull crushers will hit all heads of the triceps. They will
predominantly target the long head as the flexed shoulder position
means the long head is exposed to a loaded stretch which is great
for muscle growth. Further, the long head will want to travel farther
behind your head meaning the long head must isometrically
contract just to keep your arm stationary.
How To:
1. Lie down, with the hands supporting the dumbbells in a benchpressing position (you can use a neutral grip or standard
overhand grip).
2. Set up as you would for a bench press - back, hips, and hands
set.
3. Lower the dumbbell towards your forehead or slightly behind
your head.
4. Keep your elbows pointing up or even slightly behind you.
5. Feel the stretch on the triceps and lats and extend your elbow to
the lockout position.
6. Reset and repeat for reps.
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• Try to keep your upper arm as vertical as possible.
• Really focus on keeping your elbows still when extending your
arms.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Skull Crushers
Muscles Worked:
• Biceps (emphasis on the Short Head)
Equipment:
• Dumbbells, EZ or Straight Bar & Incline Bench
A spider curl is a bicep curl that is done while lying face
down on a bench and your arms straight down. This can be
performed with dumbbells or a barbell. Pick up your
implement and perform an arm curl in this position.
Because your arms hang freely below your body, you are
unable to cheat your bicep curls. These are awesome
isolation exercises that will create an intense burn but keep
your elbows still!
How To:
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1. Set up an inclined bench. Generally, the bench will be at a
45-degree angle or so but play around to see what’s most
comfortable.
2. Lay your chest to the bench holding two dumbbells with
palms facing forward. Your arms will be on either side of
back rest, hanging freely.
3. Curl the dumbbells up while keeping your elbows
stationary.
4. Lower the dumbbells slowly.
5. Keep your arms and elbows stationary.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Spider Curl
Muscles Worked:
• Biceps
Equipment:
• Cable Machine with Straight Bar
Classic. The straight bar cable curl is simple and effective.
Still, we like using the cable as you are able to stand back at
different distances to provide a slightly different stimulus.
How To:
1. With the pulley on the lowest setting, hold a straight bar
with an underhand grip with the grip width of your choice.
✓Wide grip = short head emphasis
✓Close grip = long head emphasis
2. Walk back until the weight stack is separated and you feel
tension. This shouldn’t be too far away.
3. Curl the straight bar to the front of your shoulders and
squeeze the biceps at the top of the contraction.
4. Slowly lower until elbows are straight.
5. Reset and repeat for reps.
Alternative: You can do curls with a straight bar, barbell or
dumbbells.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Straight Bar Cable Curl
Muscles Worked:
• Lats, Triceps, Core
Equipment:
• Cable Machine w/ Straight Bar or Rope Attachment
You’re going to use a cable pulley machine and a straight bar. This
exercise is as close as it’s going to get to a lat isolation exercise, as
the elbows don’t move. This is purely shoulder extension, which is a
back movement.
How To:
1. Set up a cable pulley at a setting a a couple feet above your head.
2. Grab the handle with a double overhand grip and stand back from
the machine at least a body height distance.
3. Lean over at the waist and let the bar raise your arms, so they’re
fully extended above.
4. Brace the core and pull your arms down in a sweeping motion
keeping your arms erect. Your elbows can have minimal bend.
5. Pull all the way until the bar hits your thigh. Pause and let your
arms back up.
Be Sure To…
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• Really focus on trying to get your body as parallel to the ground
as possible. This is why you don’t want the cable set too high.
• When you pull down, think about making a sweeping motion.
Plus, try to make this motion as big as possible.
Alternative: These can be performed to a similar effect using a
resistance band.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Straight Arm Lat Pulldown
Muscles Worked:
• Entire Back & Biceps
Equipment:
• T-Bar Row Machine or Barbell with Landmine
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The T-bar row is a must if you want to add mass to your back. It works on a semifixed path meaning that it helps just enough to use some heavy loads but still
requires maximal muscle activation. Just about every muscle in your upper body
is going to fire. Actually, you’ll probably also feel it in your glutes and hamstrings
to a degree.
How To:
1. Load the T-bar with the desired weight.
2. Stand on the foot platform, feet shoulder width apart, with the t-bar in-between
your legs.
3. Bend down using a form similar to a deadlift.
4. Get down low and grab the handlebar with an overhand grip. Your hands
should be slightly wider than shoulder-width apart.
5. Stand up with the load, again, in a similar fashion as a deadlift.
6. Bend over at your hips to let your torso come down. Push your hips back and
have your knees slightly bent.
7. Ideally, you want your torso to be parallel with the angle of the bar. That's truly
the proper position. If you’re too high, the bar will come too low as it
pivots...Ok, now you are in the starting position.
8. With your arms straight, pull by bringing your elbows back, keeping them at an
angle to the torso.
9. Keep your shoulder blades pulled back and concentrate on pulling your elbow
back. If you concentrate on the load, it can cause you to use your biceps too
much.
10.Bring the load up to your chest.
11.Let the load down until your arms are fully extended.
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Note: All you really need is a barbell for this exercise. If you don’t have a landmine,
just place the barbell in the corner of a wall. Be sure to place a towel in-between the
wall and the bar as to minimize damage of your wall (and scuffing of your barbell).
You can use a double D row handle or a T-bar row attachment with this set up.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
T-Bar Row
Muscles Worked:
• Triceps (slight emphasis on the Lateral Head)
Equipment:
• Cable Pulley with Rope Attachment
The triceps pushdown using a neutral grip (palms facing in
towards one another) works all three heads of the triceps
effectively, with a little emphasis on the lateral head due to
the grip.
How To:
1. Set the pulley high and grab the rope attachment using a
neutral grip.
2. Stand back from the cable pulley while keeping a slight
bend in your knees and keeping your elbows close to the
torso.
3. Keeping your shoulders pulled back, extend the elbow by
pushing your hands down towards the thigh.
4. Be sure to keep your elbows stationary for the entire
movement.
Be Sure To…
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• Keep your elbows and body pinned the whole movement.
• Fully extend the elbow!
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Alternative: Neutral Grip Resistance Band Pushdown or
Close Grip Bench Dips.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Triceps Pushdown (Neutral Grip)
Muscles Worked:
• Triceps (slight emphasis on the Lateral Head)
Equipment:
• Cable Pulley with Straight or EZ bar Attachment
The triceps pushdown using an overhand grip (palms facing
down) works all three heads of the triceps effectively, with
extra emphasis on the lateral head due to the grip position.
How To:
1. Set the pulley high and grab the straight bar attachment
using an overhand grip (palms down)
2. Stand back from the cable pulley while keeping a slight
bend in your knees and keeping your elbows close to the
torso.
3. Keeping your shoulders pulled back, extend the elbow by
pushing your hands down towards the thigh.
4. Be sure to keep your elbows stationary for the entire
movement.
Be Sure To…
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• Keep your elbows and body pinned the whole movement.
• Fully extend the elbow!
Alternative: Overhand Resistance Band Pushdowns or Close
Grip Pushups.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Triceps Pushdown (Overhand Grip)
Muscles Worked:
• Triceps (slight emphasis on Medial Head)
Equipment:
• Cable Pulley with Straight Bar
The triceps pushdown is a tricep isolation movement that
puts all of the focus on extending the elbow joint. It works all
three heads of the triceps effectively, with a little emphasis on
the medial head due to the reverse grip (palms facing up).
How To:
1. Set the pulley high and grab the straight bar attachment
using a reverse grip (underhand grip, aka supinated)
2. Stand back from the cable pulley while keeping a slight
bend in your knees and keeping your elbows close to the
torso.
3. Keeping your shoulders pulled back, extend the elbow by
pushing your hands down towards the thigh.
4. Be sure to keep your elbows stationary for the entire
movement.
Be Sure To…
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• Keep your elbows pinned on your body the whole
movement
• Fully extend the elbow!
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Alternative: Reverse Grip Resistance Band Pushdowns,
Reverse Grip Presses, Reverse Grip Pushups.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Triceps Pushdown (Reverse Grip)
Muscles Worked:
• Deltoids, Traps
Equipment:
• Cable Machine (Straight Bar or Rope Attachment)
Upright right rows are going to work your delts and entire upper
back. You can use a straight bar or rope. The good thing with a rope
is it allows more freedom of movement in the shoulder, which can
help prevent discomfort.
How To:
1. Attach a rope or straight bar attachment to a pulley system and
place it on the lowest setting.
2. Grab the handle with your thumbs facing down
3. Pull your elbows up to shoulder level. Going farther drastically
increases the chance of shoulder impingement.
4. Concentrate on the placement of the elbows NOT the attachment.
5. Always keep the elbows above the hands
Be Sure To…
• Concentrate on pulling your hands apart at the top to involve
more shoulder activation.
• Don’t pull excessively high. Shoulder heigh is good.
• The wider your grip, the easier it is on your shoulder joint. Start
with a wide grip if you are new to the upright row.
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Alternative: You can perform upright rows with dumbbells or a barbell
or EZ bar. Just be sure to use a wider grip and don’t pull too high.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Upright Row
Muscles Worked:
• Glutes, Quadriceps, Hamstrings, Calves
Equipment:
• Dumbbells, Kettlebells
Walking lunges are the perfect unison of skill and muscle building. The
movement hits many less discussed stabilizer muscles in the glutes, thighs,
and calves. An increase in strength here will improve your balance and
coordination, as well as explosive strength.
Fortunately, considering we have set muscle growth as our primary target in
this program, walking lunges are great definition builders. They will help you
get those lines between your quads and even hamstrings. This also help fix
imbalances between sides, both muscle and strength.
How To:
1. Use two dumbbells for implements (Barbells are needlessly complicated
and dangerous)
2. Start with your feet together
3. Take one large step out, keeping toes pointed straight.
4. Bend your knees to lower your body down until your forward thigh is
parallel with the ground.
5. Your forward shin should be vertical and your back thigh should be
vertical. You may need to play around with no weight to get the correct
distance
6. Push up and bring your back leg to your forward leg. Take another step
alternating feet.
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• Maintain an erect torso the whole time.
• When you come down during the lunge, be sure your body comes
straight down.
• Pay attention to your forward shin being vertical.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Walking Lunges
Muscles Worked:
• Core (emphasis on abdominis and obliques) & Glutes
Equipment:
• Cable Machine or Resistance Band
Woodchoppers are a great exercise to train the core with
rotational movement. Even though you’re moving at the hip,
these are an isometric exercise (the muscle doesn’t move)
known as “anti-rotation” exercises which require the core to
flex and maintain ridgedness. The other benefit to these is that
you are able to place the cable at various heights to hit the
core from various angles.
How To:
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1. Set up a cable at the height of your choice.
2. Stand out from the cable holding a handle attachment in one
hand.
3. Position your body so that your shoulders are in line with the
cable.
4. Hold the cable and extend your arms out in front of your
body.
5. Be sure to keep your hands at elbow level (parallel with the
floor).
6. Allow the cable to pull your arms back but ONLY rotate at
the hips. Keep your arms straight.
7. Now rotate away from the machine keeping you hand in line
with the direction of the cable.
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Alternative: You can also use a resistance band to similar effect.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Wood Chopper
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Alternative Exercise Options
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On this page, we’re going to list alternative exercises for the big lifts for those who have
injuries or mobility issues that prevent them from performing the exercise safely. To be clear,
these are not options for a different exercise because you don’t like the original. Also, if your
mobility issues are treatable, we fully expect you to work on this as you train as well. Ignoring
your problems will only make it worse. Any serious lifter has had to swallow that pill at least
once in their lifting career.
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Alternative For Barbell
Flat Bench Press
Alternative For MIlitary
Press
25-Degree Dumbbell Chest
Press
Standing Dumbbell Overhead
Press
A common issue with the flat
barbell bench press is shoulder
pain. A quick fix for this is to
adjust the bench to about a 25degree angle. If you are
benching out of a squat rack,
you can still use a barbell with
this new bench set up. If not,
you can simply use dumbbells
instead of a barbell, with your
adjustable bench set to a 25degree incline.
For any of the shoulder pressing
movements, you can simply
swap out the barbell for
dumbbells. Since the
dumbbells are not fixed, you
have significantly more freedom
with your biomechanics.
Generally, allowing your elbows
to come forward more will
greatly relieve tension in the
elbow. If you have elbow issues,
using a neutral grip can greatly
mitigate any discomfort.
Alternative For Back Squats
Hack Squat or Reverse Hack Squat
This is a decent replacement for the
back squat. Most people can
generally go heavier using a hack
squat machine because stabilization
isn’t a major factor like it is with a
barbell back squat.
Alternatives For Deadlifts
Rack Pull/Elevated Deadlift
The elevated deadlift is a great choice to use
instead of a conventional deadlift if you have
issues getting low enough safely. For this, you
just need to elevate the barbell. There are two
ways to do this:
• Use blocks or even other plates to set the
loaded plates on, which will raise the bar
up. This option is more similar to the
deadlift but can be a bit harder to set up.
• The second option is using a squat rack. It
is basically a rack pull, but the bar will be
below your knee. In a rack, set the safety
bars so that you can set the barbell on
top.
Both methods are acceptable. However, keep
in mind that the bar should be at least a few
inches below the knee. Other than that, these
are performed exactly like deadlifts.
Trap Bar Deadlift
We love trap bar deadlifts, and they make a
great alternative for deadlifts. In order to
maximize the posterior chain, be sure you
don’t let your knees travel forward by keeping
your shins parallel. Remember, this is an
alternative to the deadlift, so we want to
maximize the use of the hamstrings and
glutes.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Alternative Exercises
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
PROGRAM DETAILS
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There’s a good chance that you have no idea what weight to use for a lot of the exercises in the
program. Because you’re not really working with percentages like with strength training, you’re not
going to worry about finding a 1RM or anything like that.
Therefore, in your first week, you’re just going to find your weight by performing sets until you find a
weight that allows you to lift in the prescribed rep range at about an RPE7-8 (i.e. you have 2-3 reps left
in reserve when ending the set). That’s it. You don’t need to bust out calculators or anything,
The only lifts that need a bit of special attention are your main exercises. For these, just don’t try to find
your max. For example, when you’re doing the bench press, don’t keep adding weight until you can
only perform 5 reps. Add weight until you feel you could do 7 or 8 reps, even though the rep count we
programmed is 5 or 6 reps. This will put you at about an RPE8 for your big lifts.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
First Week & Finding Correct Weight Loads
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After your first week, you’re going to need to start applying progressive overload to add extra stimulus. Therefore, I’m
now going to show you how you’ll do that. Keep in mind that there are 2 ways we designate reps for exercises. Some
exercises will have a set rep scheme (3x5) and some will have a rep range (3x8-10).
Exercises With Set Rep Schemes:
Exercises With Rep Ranges:
For the exercises with a set rep scheme (i.e. 3 sets x 5
reps), you’re going to try to add weight every week. This
will primarily apply to your big lifts.
For the exercises with a rep range (i.e. 3 sets x 8-12
reps), you’re going to attempt to first add reps. Once
you can perform reps at the upper end with a certain
weight load, you’ll add a little weight and bring the reps
down to the lower end.
If you get to a point where you can’t add weight, follow
the below guide to progress:
• Use cluster sets to perform the set + 1 rep.
- For 3X5, you can perform 2 reps, rest 0:15, 2 reps,
rest 0:15, 2 reps.
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• Drop the weight by 10%.
- On the first 2 sets, perform the prescribed reps.
- On the 3rd set, perform up to RPE9.
Don’t stress too much about this though. There’s no
exact time when you should or shouldn’t add weight.
Further, if you find your feeling really good one day, you
can add weight or do more reps. That being said, you
should be adding weight over time so there should be
an overall upward trend.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Applying Progressive Overload
RPE is a method of self-regulation to determine how
many reps to perform or how much weight to use. It’s an
effective method that allows trainees to choose what
they are going to lift rather than being stuck with an
absolute number.
The main function of RPE is allowing a lifter to account
for any type of fatigue that may or may not be present.
In a nutshell, RPE lets a lifter lift harder when they’re
feeling good yet also allows them to back off on sluggish
days.
The way we will use RPE is on a scale of 1-10. On this
scale, “1” means you can do it all day, and “10” means
maximal effort.
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In this program, for the exercises or sets where we refer
to RPE, we use an RPE9, which means you’ll perform
the exercise until you hit about 90% max effort.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Rate of Perceived Exertion (RPE)
You’ll notice that some of the exercises have a
range for rest time. That’s basically because
you’re putting in a lot of volume and so
depending on how much time you have, you
can shorten some of the rest intervals if you
need.
While rest is important even for hypertrophy,
performing different exercises is more important
and an extra :30 of rest won’t make a massive
difference.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Rest Time
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When first looking at the program, you may notice that it doesn’t contain as many abdominal exercises as others
do. Rest assured that you will get adequate abdominal training. Due to social media, there is a big
misunderstanding when it comes to core training.
Your core is engaged in just about every single exercise there is. In fact, heavy barbell lifts such as the squat and
deadlift produce very high activation levels as it’s required to keep your spine from bending over. If you want to
know the guy in your gym with the biggest and strongest set of abs, it probably belongs to the heaviest squatter.
Further, weak core strength is one of the reasons new lifters can’t perform pull-ups or chin-ups as they are needed
to stabilize the body during the movement (this is why the body swings with new lifters). If you think about the
push-up, it’s merely a plank that moves up and down. The point is you don’t need dozens of ab exercises.
That being said, our favorite core exercise is the barbell rollout as multiple studies have shown it produces some
of the highest activation in every abdominal exercise. In addition, we love the wood chopper as it adds in some
rotational strength training, which is often overlooked yet very important for overall core strength.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Core Training
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When lifting, it’s vital to utilize proper breathing. This is especially true for heavy lifting as how you breathe can affect
the stability of your core. As we go through this now, we suggest you practice along with it.
For lifts with light to moderate loads, you can use the standard recommendations for breathing. This is to inhale
during the eccentric portion of the lift and expel air during the concentric portion.
For example, on the bench press, after you unrack the barbell, you’ll let the weight come down to your chest. During
this portion, you’re going to inhale deeply. Most people find it best to inhale through their mouth and nose together.
Once the bar touches your chest, you’ll then start pressing the barbell up. At this time, you're going to exhale the air.
The reason you want to breathe this way while you lift moderate loads is primarily to prevent you from passing out.
When you perform resistance training, your blood pressure can skyrocket fast, even with a moderate load, making it
extremely easy to lose consciousness if you don’t continue a proper breathing pattern. Therefore, one of the primary
reasons for breathing in this manner is to simply keep you in a rhythm.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Proper Breathing for Hypertrophy Training
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When using heavy weight, things get a little more complicated. In order to lift optimally, you will likely need to learn how to perform what’s
called that Valsalva maneuver. The Valsalva maneuver is when a person forcefully exhales against a closed glottis, or throat. This is naturally
done when we go poo or if someone was to hit you in the stomach.
We know that above we just talked about how holding your breath is a horrible idea but the Valsalva maneuver is distinctly different from
randomly holding your breath for an inordinate amount of time. This is how to perform it correctly while lifting:
•
•
•
•
•
During the eccentric portion, you are going to inhale deep into the belly.
At the bottom, you are going to close your throat, and forcefully exhale.
Also, think about forming a tight core.
Perform the lift.
As soon as you get past the hardest part of the lift, exhale.
As you can see, the Valsalva maneuver does have you “hold your breath” but it’s for a short, calculated period of time.
For lifting heavy weight, this is important as the Valsalva maneuver increases intra abdominal pressure. By doing so, it helps to stabilize the
core and increase its stability. Think about filling up a blow up bed. At first, the bed is flimsy and has no form. However, after feeling it up
with air, its structure is filled out and can support a body. This is basically what the Valsalva maneuver does.
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There is a chance of blackout (we’re sure you’ve seen plenty of videos) so do become familiar with this sensation. Also, hold the Valsalva
maneuver for a minimal amount of time. There’s no need to hold your breath during the entire movement. Still, you do this naturally (or a
version) whenever you lift heavy so it is a natural method.
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If you don’t like the Valsalva maneuver, you can perform a quasi variation. Basically, you do the same thing but instead of fully closing your
throat, you just exhale slightly. A good way to think about it is to breathe 25% out for the first half of the movement and 75% the second half.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Proper Breathing for Heavy Lifting
A lot of people talk about tempo when it comes to training for hypertrophy. Unfortunately, studies have shown that
exact numbers don’t make a huge difference⁶. For example, a 3-second eccentric vs 4-second eccentric contraction
doesn’t seem to affect muscle growth as much as some trainers would have you believe. Basically, while a slower
movement will create greater time under tension, it also limits the load you can use. Therefore, you’re basically trading
one variable for another.
That being said, we can give general advice for optimal tempo which includes a slow eccentric contraction followed by
a fast, explosive concentric. In other words, come down slow and controlled and then power the weight up. Therefore,
while you don’t need to perform the eccentric unnaturally slowly, it should be controlled and slowish. For most
movements, a simple 2-3 seconds would be sufficient. Again, you don’t need to pull out a timer or anything, just be
aware.
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The only time a slow eccentric can come into play is during what are called “heavy eccentrics”. This is when you use a
maximal or above maximal weight and ONLY perform the eccentric portion. The reason this can be effective is
because studies have shown that the eccentric muscle contraction plays a greater role in muscle damage and muscle
growth. In other words, it has a larger impact on muscle growth. At the same time, our muscles are able to create more
force during the eccentric portion then the concentric. For example, let’s say your max bench press is 200lbs. While
you can’t press 210lbs, you’d be able to hold it locked out and then safely lower it down in a controlled manner.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Proper Tempo
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Special Instructions(*)
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These are special instructions for some of the exercises in the program as well as further explanation of some components.
We marked parts of the program that have special instructions with a “*”. There are notes that explain the instructions
within the program’s workout charts, but just so you have a clear understanding, the special instructions are as follows:
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Exercise x Exercise:
With Drop Set:
When you see two exercises together with an “x” between
them, this indicates a superset. You will do these exercises
back to back. You’ll see that the exercises that employ this
use similar equipment to make the transition easy. For
example, an cable upright row w/ rope and face pull.
Exercises that have “+ drop set” will implore one drop set at
the end of the last set. Again, just ONE drop set. A drop set
has you immediately strip weight and then perform some
more reps. You won’t take the drops sets to failure but rather
a RPE9.
Exercise→Exercise:
Back Off Set:
When you see two or three exercises with an arrow in
between them, this means you will alternate the version every
week or session. This only applies to exercises that have
various grip or foot placement options. Variability is a huge
component to optimal hypertrophy yet you can only do so
many exercises in a session. Therefore, the best way to
include the variability is to alter the exercises.
For the T-Bar Row you will perform a back off set every week
which is designated by the note “+ back off set”. A back off set
is slightly different from a drop set. Whereas with a drop set you
almost immediately perform a set after stripping some weight, a
back off set will strip off some weight, but you’ll utilize a normal
rest period. However, if you need to, you can use a shorter rest
period before the back off set. Essentially, you’ll be doing one
extra set with a lower weight to get more volume in.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Special Instructions (*)
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(+) Exercises:
Bring Last Set to RPE9:
You’ll notice that some of the rep schemes have a “+”
next to them. These are exercises that you can play
around with using some of the different specialty sets we
discussed earlier. This is only if you want. As far as what
special set you use, it really doesn’t matter to us.
However, we can tell you that heavy eccentrics seem to
have the most evidence to back up its effectiveness.
Some exercises will have a note to perform the last set
to RPE9. This implies that you’re going to push the last
set a little bit harder than the previous sets. For
example, if the prescribed reps are 4X10, you may try
to perform 12 reps on the last set. Still, you’re not going
to full failure but rather a RPE9, which means you have
about just 1 rep left in reserve.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Special Instructions (*)
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Walking Lunges:
Chest & Reverse Flys (Multiple Angles):
You’ve probably noticed that the walking lunges just have
“100” for the reps, with no sets or rest time designated.
That’s because that’s how much you need to do regardless
of how many sets it takes. In other words, it may take you 2
sets or it may take you 5. Either way, you’re going to do a
100.
You’ll see that the “flys” - both chest flys and reverse flys
- have you performing 4 sets with the note (2 angles)
next to it. Basically, we simply want you to choose two
different angles when performing the exercise.
Concerning what angle you use, it doesn’t really matter
too much as long as you rotate through a higher angle,
even angle, and lower angle.
You will begin performing them with just your bodyweight.
Once you can perform them within 4 sets, you will grab
some light dumbbells. Once you can do 100 walking lunges
within 4 sets with those dumbbells, you will grab some
slightly bigger dumbbells.
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Keep in mind that just a little weight will make it significantly
harder due to the high reps so don’t go nuts.
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As far as resting between your sets, we’d recommend
between 1:00-1:30.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Special Instructions (*)
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Arm Curls:
Triceps Extension:
You will notice that we have a generic “Arm Curl”
listed in the programs. This is because we want you to
rotate through different movements on a weekly basis.
Like with the Arm Curls, we have a generic “Triceps
Extension” listed in the program. Switch things up
each session.
Here are the arm curl variations you can choose from:
Here are the triceps extensions you can choose from:
•
•
•
•
•
•
•
•
•
•
•
•
Preacher Curl
Cable Hammer Curl
Reverse Curl
Straight Bar Cable Curl
Drag Curl
Spider Curl
Incline Dumbbell Curl
For the majority of arm curl variations, we prefer using
the cable machine rather than barbells/dumbbells but
it’s up to you.
Triceps Pushdown (Overhand Grip)
Triceps Pushdown (Neutral Grip)
Triceps Pushdown (Reverse Grip)
Overhead Triceps Extension
Single Arm Triceps Pushdown
Skull Crushers and Close Grip Bench Press are not
options because they have a designated place in the
program already.
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Again, we prefer using the cable machine rather than
dumbbells for most triceps exercises, but it’s up to
you.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Special Instructions (*)
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Cardio
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Yes. You should do cardio as well. The whole “cardio steals
your gains” is nonsense and really bad advice unless you’re
one of the .1% of lifters who make a living with their body.
Performing moderate cardio is not going to hurt your gains
and could actually improve your training by increasing your
work output. Here are a few benefits of doing cardio.
• An improved cardio system can improve recovery speed
between sets (produce more ATP)
• Serve as active recovery
• Improve heart health
• Improve endurance
• Improve body composition
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Ideally, we recommend performing 3 cardio sessions per
week with both interval training and steady state training. This
is to hit all training variables. You can do the cardio on rest
days, after your main workout, or in the morning or afternoon
depending on when you do your main workout.
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On the next page you’ll find the 3 cardio sessions we
recommend you use.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Recommend Cardio
1) 2 Rounds Of Tabata On A Cycle:
2) Uphill Treadmill Walking:
3) Sled Work:
The whole story of Tabata is long but
basically, mainstream fitness has messed it
up. Tabata’s main purpose is to improve your
cardiorespiratory system in an efficient
manner, not burn calories. That being said,
Tabata done correctly should be performed
on a cycle ergometer as it allows maximal
energy output. A true Tabata protocol looks
as follows:
One of our favorite modalities for steadystate cardio is putting the treadmill on an
incline, throwing on a podcast, and going for
a walk. Simple, effective, and can actually be
quite therapeutic. Further, longer sessions
can increase fat utilization, increase VO2max,
and keep your calories in check.
Your third session will consist of some
interval work with the sled. You will go for 10
minutes using a :20/:40 work/rest ratio. This
means you are going to push a loaded sled
as far as you can in 20 seconds. You will then
rest for 40 seconds and then push again for
another 20 seconds.
We suggest going for a good 45-60 minutes
so these work well on a stand-alone day. If
you don’t want to go to the gym, you could
perform this by yourself by walking outside
but walk at a brisk pace.
Depending on your set-up, you can adjust as
needed. For example, maybe you only have
distance that allows you to push for 10
seconds. You could then run 20 rounds of
:10/:20 work/rest. This will basically just
consist of 20 smaller intervals in the same 10
minutes.
• 0:20 Max effort
• 0:10 Rest
• Repeat this eight times for a 4:00 round
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Repeat this once, rest 3:00-4:00, and perform
another. The key to Tabata is going as hard
as you can during the work intervals. Don’t
worry about watching your heart rate or
anything like that. Put your head down,
breathe, and get it done.
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This is perfect to add onto the end of one of
your training days.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
3 Cardio Session to Follow
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
THE PROGRAM
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Because hypertrophy training is most effective with a 4 or 5 day split, as it allows for an adequate amount of
volume and rest time, these are going to be your two options. Really think about your schedule and what
you can manage, and choose which is best for you. Both the 4 and 5 day programs are great and will be
effective for building muscle, so it’s really up to you.
For those who are complete beginners, as in you literally just started working out and you still don’t have
the fundamentals down, we created a Road To Muscle Building program for you to run for one month
before starting the SFS Hypertrophy 4 or 5 day program. It is a prep program. The Road To Muscle Building
program also has a 4 or 5 day option, so if you are starting with The Road To Muscle Building program,
ideally you should choose the 4 day option if you plan to do the 4 day SFS Hypertrophy program, or the 5
day if you plan to do the 5 day.
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If you do have the fundamentals down, as in you know how to perform all of the exercises we covered in
our Exercise Library, then skip The Road to Muscle Building prep program and jump right into the 4 or 5
Day Split.
Whichever you choose, be sure to read through our warm up section. The warm up will apply to all
programs, including The Road To Muscle Building prep program for newbies.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Should You Do The 4 or 5 Day Program?
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Road to Muscle Building
(Prep Program)
4 Day Program
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5 Day Program
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Warm Up
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
The Warm Up
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One of the most crucial parts of a successful workout is getting in a proper warm-up. Unfortunately, too many lifters
don’t fully understand the importance of a warm-up and either half ass it or skip it altogether. So we want to first give an
explanation of why we warm-up and then how to warm-up.
Even though it’s in the name, we often overlook the main focus of a warm-up is to literally warm-up our internal
temperature. When our muscles are warm, they become significantly more pliable and what we would describe as
“loose” with normal nomenclature. Doing so greatly improves our mobility and flexibility allowing us to move through a
larger range of motion with decreased chance of injury.
The second main function of a warm-up is to activate or prime our muscles for performance. The best way to explain
this is to think about when you just wake-up in the morning. At first, your muscles are a bit “tight” and you feel a little bit
“weak” or maybe even wobbly right when you get out of bed.
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However, once you start walking around some, your muscles “wake up” and movement feels easy. Or, think about if you
go into a gym and immediately go to the bench press and throw on 80% of your max weight. It’s going to feel pretty
hard even if you can even do it all. However, after you perform some warm-up sets, one rep is going to feel easy. This is
your muscles being activated.
With that being said, a proper warm-up can both decrease the risk of injury and increase your performance (in fact,
many argue that increasing your performance is its main purpose)⁷.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Warm Up
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We’re going to run through what a proper warm-up will look like. This is just a guideline and is what we like to do
so don’t make a massive deal about this. If you prefer another “warm-up” then by all means, do it.
• 5-Mins General Warm-Up: Start with a general warm-up which is literally just warming up your internal
temperature. This is also a good time to just “get in the mood”. This includes some type of light cardio. We
recommend an Air Assault style bike as you can push and pull with both your legs and arms. You should be
good to go in 5 mins but if you need the 10.
• 5-Mins Dynamic Warm-Up: The dynamic warm-up is going to compose movements that replicate the
motions you’re going to be doing that day. In other words, you won’t do lunges on your bench press day. We
love using bands for this section as they’re great to place a little resistance on the muscles while being quick
to change.
• Specific Warm-Up: In this context, your specific warm-up refers to performing some warm-up sets on your
first lift.
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Below is a dynamic warm-up set we like to perform. This can be used before every workout session. We want to
emphasize this is performed quickly but under control. This series of movements should not take any longer than
5 minutes max.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Warm Up (continued)
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This is an example of what we generally like to do, but this is not the only routine that exists. Remember to do these warm-up
exercises back-to-back-to-back. You are not resting and talking on the phone in between. If you do it right, your internal body
temp and heart rate will both be raised and ready to go.
One of the things we love is when we see clients do a proper warm-up and see instant gains in strength. Seriously. Warm-ups
aren't bullshit and can seriously improve your lifts instantly. Once you see the improvements, you'll WANT to warm-up.
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Banded Spinal Roll
1 x 5 reps
Banded Good Morning
1 x 10 reps
Banded Overhead Squat
1 x 10 reps
Banded Rotational Pass
1x 10 reps
Pull Apart
1 x 10 reps
Banded Face Pull
1 x 10 reps
Banded Shoulder Press
1 x 10 reps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Dynamic Warm Up
Even though you’re warmed up thoroughly, you still need to ramp up to your working weight for your first
movement as you’ll be using heavier loads. Therefore, we’re now going to show you the best method to warmup for your main lifts. To be clear, this will really only be important for your very first lift.
You’ll want to use 3-4 warm-up sets to ramp up to your working weight. The first set should always be a
minimal amount of weight. Either just the barbell of a very small amount of weight. After, you’ll slowly add
weight using the rep scheme for your lift. For example, let’s pretend you’re going to use a rep scheme of 3X6 for
the T-Bar Row and work up to a weight of 200lbs. You warm-up sets could go as follows:
• Warm Up Set 1: 50lbs x 8-12
• Warm Up Set 2: 100lbs x 6
• Warm Up Set 3: 150lbs x 6
Again, this is really most important for your very first strength oriented exercise. However, if you feel other
exercises after that need a warm up set or two, do it.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Warm Up (aka Ramp Up) Sets
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle
Building
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This program is for anyone who is a brand new beginner. By this, we are referring to anyone with less than ~2 months of REAL training. In other
words, if you have been going to the gym for 3 months but with no guidance, we’d suggest you run this program first. Or, if you have been going to
the gym for 5 months but feel you’re still a bit unfamiliar with what you’ve read so far, go ahead and run this program.
If you have been a follower of SET FOR SET for any length of time, you’d know that the only thing we love more than training HARD is training
SMART. Don’t skip this if you think you need it.
Most of the learning curve will be spent on the bigger movements. During this time, keep the weight low and learn the movement.
Week 1-2:
For weeks 1-2, keep every exercise at an RPE of 5-6 meaning that it should feel pretty easy. For example, if you’re doing an exercise with a rep
scheme of 3x10, use a weight that you could perform 18-20ish reps with. Again, the point of this week is to allow you to familiarize yourself with
the exercises and prep your body for more intense training. The reason you see the bigger movements using a 5X5 rep scheme is for optimal
training. This allows more volume without getting fatigued. Further, you also won’t be performing any specialty sets.
Other than that, you’re using a basic 3x8-12 for most exercises. Remember the goal is to learn the movement. In addition to performing the
exercises, we strongly recommend trying to use a mirror when possible to look at your form. When this is not possible, RECORD your movements!
Your phone is one of the best tools you have when learning a movement.
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Week 3-4:
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For weeks 3-4, you are going to start light but begin adding weight. For example, if you're performing 3 sets, you can increase weight every set,
which is called a ladder set. The point of these weeks is to start getting a better feel for lifting heavier weights. You will also have a few speciality
sets in the form of supersets mixed in. There won’t be prescribed rest times but aim for 1:30-2:00 for most exercises.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building
(4 Days Per Week)
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Session 1
Session 2
Session 3
Session 4
Deadlift (135lbs max):
5 sets x 5 reps
Back Squat (barbell only):
5 sets x 5 reps
Romanian Deadlift:
5 sets x 5 reps
Dumbbell Flat Bench Press:
5 sets x 10 reps
Chin-Up:
Practice
Military Press (barbell only):
5 sets x 5 reps
Hip Thrust:
3 sets x 10 reps
Close Grip Bench Press:
3 sets x 10 reps
Single Arm Dumbbell Row:
3 sets x 10 reps each
Bulgarian Split Squat:
3 sets x 10 reps each
Lat Pulldown:
3 sets x 10 reps
Leg Press:
3 sets x 10 reps
Seated Back Row:
3 sets x 10 reps
Arnold Press:
2 sets x 10 reps
Seated Chest Supported Row:
3 sets x 10 reps
Seated Dumbbell Overhead Press:
3 sets x 10 reps
Good Morning (bodyweight only):
3 sets x 10 reps
Leg Extension:
3 sets x 10 reps
Cable Reverse Fly:
3 sets x 8-12 reps
Walking Lunges:
Complete 40 reps in total
Face Pull:
2 sets x 10 reps
Overhead Triceps Extension:
3 sets x 10 reps
Leg Curl:
2 sets x 10 reps
Cable Chest Fly (3 angles):
3 sets x 10 reps
(1 set per angle)
Upright Row:
2 sets x 10 reps
Dumbbell Pullover:
3 sets x 10 reps
Preacher Curl:
2 sets x 10 reps
Triceps Pushdown (Overhand Grip):
2 sets x 10 reps
Leg Curl:
2 sets x 10 reps
Lateral Raise:
2 sets x 10 reps
Straight Bar Cable Curl:
2 sets x 10 reps
Calf Raise:
2 sets x 10 reps
Incline Dumbbell Curl:
2 sets x 10 reps
Triceps Pushdown (Reverse Grip):
2 sets x 10 reps
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Cable Hammer Curl:
2 sets x 10 reps
Barbell Rollout:
3 sets x 5 reps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building - 4 Day (Weeks 1-2)
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Session 1
Session 2
Session 3
Session 4
Deadlift:
3 sets x 5 reps
Back Squat:
3 sets x 5 reps
Romanian Deadlift:
3 sets x 8 reps
Barbell Bench Press:
4 sets x 6 reps
T-Bar Row:
3 sets x 6-8 reps
Military Press:
3 sets x 6 reps
Hip Thrust:
3 sets x 8 reps
Close Grip Bench Press:
3 sets x 8-10 reps
Good Morning:
3 sets x 8-10 reps
Bulgarian Split Squat:
3 sets x 8-10 reps each
Lat Pulldown:
3 sets x 8-10 reps
Leg Press:
4 sets x 10 reps
Chin Up:
3 sets x 6-8 reps
Can use assistance if needed
Dips:
3 sets x RPE7
Chest Supported Row:
3 sets x 8-10 reps
Seated Dumbbell Overhead Press:
3 sets x 8 reps
Seated Back Row:
3 sets x 10-12 reps
Arnold Press:
3 sets x 8-10 reps
Cable Reverse Fly:
3 sets x 10-12 reps
Walking Lunges:
Complete 50 reps in total
Single Arm Dumbbell Row:
3 sets x 10 reps each
Leg Extension:
4 sets x 10-12 reps
Leg Curl:
3 sets x 12-15 reps
Cable Chest Fly (3 angles):
3 sets x 10-12 reps
(1 set per angle)
Face Pull x Upright Row (superset):
2 sets x 10-12 reps
Skull Crusher x DB Pullover (superset):
3 sets x 10-12 reps
Preacher Curl:
3 sets x 10-12 reps
Triceps Pushdown (Overhand Grip):
3 sets x 12+ reps
Leg Curl:
3 sets x 10-12 reps
Lateral Raise:
3 sets x 12 reps
Straight Bar Cable Curl:
3 sets x 10-12 reps
Calf Raise:
3 sets x 12+ reps
Incline Dumbbell Curl:
3 sets x 10-12 reps
Triceps Pushdown (Reverse Grip):
3 sets x 12 reps
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Cable Hammer Curl:
3 sets x 10-12 reps
Barbell Rollout:
3 sets x 5 reps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building - 4 Day (Weeks 3-4)
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building
(5 Days Per Week)
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Session 1
Session 2
Session 3
Session 4
Session 5
Military Press:
5 sets x 5 reps
Back Squat (barbell only):
5 sets x 5 reps
Barbell Bench Press:
5 sets x 5 reps
Deadlift (135lbs max):
5 sets x 5 reps
T-Bar Row:
3 sets x 10 reps
Lat Pulldown:
3 sets x 10 reps
Leg Press (wide stance):
3 sets x 10 reps
Seated Dumbbell Overhead Press:
3 sets x 10 reps
Leg Press (close stance):
3 sets x 10 reps
Close Grip Bench Press:
2 sets x 10 reps
Dumbbell Incline Bench Press:
3 sets x 10 reps
Romanian Deadlift (barbell only):
3 sets x 10 reps each
Close Grip Bench Press:
2 sets x 10 reps
Hip Thrust:
3 sets x 10 reps
Barbell Front Shrug:
3 sets x 10 reps
Seated Chest Supported Row:
3 sets x 10 reps
Walking Lunges:
Complete 40 reps in total
Cable Chest Fly (3 angles):
3 sets x 10 reps
(1 set per angle)
Good Morning (bodyweight only):
3 sets x 10 reps
Seated Back Row:
2 sets x 10 reps
Arnold Press:
3 sets x 10 reps
Leg Curl:
3 sets x 10 reps
Skull Crusher:
3 sets x 10 reps
Bulgarian Split Squat:
3 sets x 10 reps each
Chin Up:
3 sets x 10 reps
Heavy Lateral Partials:
3 sets x 10 reps
Leg Extension:
3 sets x 10 reps
Dumbbell Pullover:
3 sets x 10 reps
Leg Curl:
2 sets x 10 reps
Cable Reverse Fly:
3 sets x 10 reps
Face Pull:
3 sets x 10 reps
Wood Chopper (2 angles):
4 sets x 10 reps
(2 sets per angle)
Front Raise:
3 sets x 10 reps
Leg Extension:
2 sets x 10 reps
Preacher Curl:
3 sets x 10 reps
Upright Row:
3 sets x 10 reps
Lateral Raise:
3 sets x 10 reps
Barbell Rollout:
3 sets x 5 reps
Reverse Curl:
3 sets x 10 reps
Straight Arm Lat Pulldown:
3 sets x 10 reps
Triceps Pushdown (Reverse Grip):
3 sets x 10 reps
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Triceps Pushdown (Neutral Grip):
3 sets x 10 reps
Overhead Triceps Extension:
3 sets x 12-15 reps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building - 5 Day (Weeks 1-2)
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Session 1
Session 2
Session 3
Session 4
Session 5
Military Press:
3 sets x 6 reps
Back Squat:
3 sets x 5 reps
Barbell Bench Press:
4 sets x 6 reps
Deadlift:
3 sets x 5 reps
T-Bar Row:
4 sets x 6-8 reps
Lat Pulldown:
3 sets x 8-10 reps
Leg Press (wide & close stance):
4 sets x 10 reps
(2 sets wide, 2 sets close)
Seated Dumbbell Overhead Press:
3 sets x 8-10 reps
Leg Press (wide & close stance):
4 sets x 6-8 reps
(2 sets wide, 2 sets close)
Dips:
3 sets x RPE7
Chest Supported Row:
3 sets x 10-12 reps
Romanian Deadlift:
3 sets x 8 reps each
Close Grip Bench Press:
2 sets x 8-10 reps
Hip Thrust:
3 sets x 8-10 reps
Chin Up:
3 sets x 6-8 reps
Arnold Press:
3 sets x 8 reps
Walking Lunges:
Complete 60 reps in total
Cable Chest Fly (3 angles):
3 sets x 10-12 reps
(1 set per angle)
Good Morning:
3 sets x 10-12 reps
Barbell Front Shrug:
3 sets x 6-8 reps
Heavy Lateral Partials:
3 sets x 8 reps
Leg Curl:
3 sets x 12 reps
Skull Crusher x DB Pullover (superset):
3 sets x 8-10 reps
Bulgarian Split Squat:
3 sets x 8-10 reps each
Seated Back Row:
2 sets x 8-10 reps
Face Pull x Upright Row (superset):
3 sets x 10-12 reps
Leg Extension:
3 sets x 12 reps
Front Raise:
3 sets x 10-12 reps
Leg Curl:
3 sets x 10-12 reps
Cable Reverse Fly:
3 sets x 10-12 reps
Straight Arm Lat Pulldown:
3 sets x 10-12 reps
Wood Chopper (2 angles):
4 sets x 12-15 reps
(2 sets per angle)
Lateral Raise:
3 sets x 10-12 reps
Leg Extension:
3 sets x 10-12 reps
Single Arm Triceps Pushdown:
3 sets x 10-12 reps
Barbell Rollout:
3 sets x 5 reps
Drag Curl x Overhead Triceps Extension
(superset):
3 sets x 10-12 reps
Spider Curl x Triceps Pushdown (Reverse)
(superset):
3 sets x 8-12 reps
Reverse Curl:
3 sets x 8-12 reps
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Road To Muscle Building - 5 Day (Weeks 3-4)
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Program
Push/Pull
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Exercise:
Sets:
Reps:
Rest:
Deadlift
3
5
2 mins
T-Bar Row
Neutral Grip→Wide Grip*
3 + Back Off
Set*
6-8
Good Morning
3
8-10
Chin Up*
Seated Back Row
Swap Grips*
3
3 + Drop Set*
2 mins
Notes:
Neutral Grip→Wide Grip = Alternate between using a neutral
grip and a wide grip each week.
After your 3rd set, immediately perform a back off set at RPE9.
6-8
10-12
2 mins
2 mins
1.5 mins
If you can’t reach 6-8 reps, use assistance (such as a band). If
with your bodyweight 6-8 reps is too easy, add resistance (such
as a weight belt). The goal is for the 6-8 reps to feel like
RPE8-9,
Swap Grips = Use different attachments each week. For
example one week you can use a neutral grip and the next
week you use a wide grip.
Perform a drop set immediately after your 3rd set,
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Face Pull x Upright Row*
3
10-12
0.5-1 min
This is a superset, so you’ll perform both exercises back to
back without rest. Rest 30-60 seconds between supersets.
Leg Curl
3*
10-12
1.5 mins
Perform the 3rd set at RPE9 (i.e. until you have only 1 rep in
reserve)
Arm Curl*
3
10-12
1.5 mins
Choose any arm curl from our exercise library - see list here.
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Arm Curl*
Choose any arm curl from our exercise library - see list here.
3 + Drop Set*
10-12
1.5 mins
Perform a drop set immediately after your 3rd set.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Workout Program (Session 1 - Pull)
Exercise:
Sets:
Reps:
Rest:
Back Squat
3
5
2 mins
Military Press
3
6
2 mins
8-10/each leg
1 mins between
legs*
Rest 1 minute between sides, and 1 minute between sets.
Bulgarian Split Squat
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2
Notes:
Dips
3
RPE9*
1.5 mins
RPE9 means that you perform the set until you have just
about 1 rep left in the tank (aka rep in reserve). It’s very close
to failure, but not failure.
Leg Extension
3 + Drop Set*
10-12
1-1.5 mins
Perform a drop set immediately after your 3rd set.
Arnold Press
3
8-10
1.5-2 mins
Skull Crusher x DB Pullover*
3
10-12
0.5-1 min
This is a superset. Perform both exercises back to back
without rest. Rest 30-60 seconds between supersets.
Lateral Raise
3 + Drop Set*
12
1-1.5 mins
Perform a drop set immediately after your 3rd set.
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Triceps Extension*
3 + Drop Set*
12
1-1.5 mins
Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
Perform a drop set immediately after your 3rd set
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Workout Program (Session 2 - Push)
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Exercise:
Sets:
Reps:
Rest:
Romanian Deadlift
3
8
2 mins
Hip Thrust
3
8
2 mins
Lat Pulldown
3 + Drop Set*
8-10
1.5-2 mins
Perform a drop set immediately after your 3rd set.
Rest 1 minute between sides, and 1 minute between sets.
Perform 2 sets at 2 different angles - 4 sets in total. Angles
such as high to low, low to high (bent over), or middle.
Single Arm Dumbbell Row
3
8-10/each arm
1 min between
arms*
Cable Reverse Fly
2 Angles*
4
8-12
1.5 mins
Leg Curl
3
12-15
1.5 mins
Arm Curl*
3
10-12+
1-1.5 mins
Arm Curl*
Notes:
Choose any arm curl from our exercise library - see list here.
Choose any arm curl from our exercise library - see list here.
3 + Drop Set*
10-12
1-1.5 mins
Perform a drop set immediately after your 3rd set.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Workout Program (Session 3 - Pull)
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Exercise:
Sets:
Reps:
Rest:
Barbell Bench Press
4
6
2 mins
Close Grip Bench Press
2
8-10
1.5 mins
Notes:
Wide→Narrow→Standard Stance = Alternate between using
a wide, narrow, and standard foot placement weekly.
Leg Press
Wide→Narrow→Standard Stance*
4*
Seated Dumbbell Overhead Press
3
10
1.5 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
8
1.5-2 mins
Walking Lunges
N/A
100*
N/A
Do 100 reps in total. Doesn’t matter how many sets it takes.
Try to complete all 100 reps in the least amount of time. That
said, you can rest as needed.
Cable Chest Fly
2 Angles*
4
8-12
1.5 mins
Choose two angles and do 2 sets each (4 sets in total).
Angles can be high to low fly, low to high fly, or middle fly.
Triceps Extension*
3 + Drop Set*
12+
1-1.5 mins
Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
Perform a drop set immediately after your 3rd set.
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Calf Raise
3 + Drop Set*
12+
1-1.5 mins
Barbell Rollout
3
5
1 min
Perform a drop set immediately after your 3rd set.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Workout Program (Session 4 - Push)
We have created a 4 Day spreadsheet that lays everything out for you perfectly so you can follow the program dayby-day and week-by-week.
This pdf you are reading now was created to really explain things to you about the programming on a deeper level so
you understand the “why” of the program, not just the “what”.
The spreadsheet will allow you to easily track your progression over the 12-week program.
You’ll be able to enter the weight load and reps completed each session so you can track volume over time. If your
volume is increasing, you are on the right track.
Be sure to click the 4-Day tab.
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Download Spreadsheet
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
4 Day Push Pull Program Spreadsheet
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Program
Upper/Lower
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Exercise:
Sets:
Reps:
Rest:
Military Press
3
6
2 mins
Seated Back Row
Swap Grips*
3 + Drop Set*
8-10
1.5 mins
Notes:
Swap Grips = Use different attachments each week. For example
one week you can use a neutral grip and the next week you use a
wide grip.
Perform a drop set immediately after your 3rd set.
Lat Pulldown
3
8-10*
2 mins
Arnold Press
3
8-10
1.5-2 mins
Chest Supported Row
3
10-12
1.5 mins
Heavy Lateral Partials
3
8
1.5-2 mins
Straight Arm Lat Pulldown
3 + Drop Set*
10-12
1-1.5 mins
Perform a drop set immediately after your 3rd set.
Face Pull x Upright Row*
3
10-12
1 min
This is a superset. Perform both exercises back to back without
rest. Rest 60 seconds between supersets.
Last set perform at RPE9 (i.e. until you have only 1 rep in reserve).
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Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
Triceps Extensions x Arm Curl*
3 + Drop Set*
10-12
1 min
Choose any arm curl from our exercise library - see list here.
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This is a superset. On the last superset, perform a drop set for
both exercises.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Workout Program (Session 1 - Upper)
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Exercise:
Sets:
Reps:
Rest:
Back Squat
3
5
2 mins
Notes:
Wide→Narrow→Standard Stance = Alternate between using a
wide, narrow, and standard foot placement every session.
Leg Press
Wide→Narrow→Standard Stance*
4*
Romanian Deadlift
3
10
2 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
8
1.5-2 mins
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Walking Lunges
N/A
100*
N/A
Do 100 reps in total. Doesn’t matter how many sets it takes.
Try to complete all 100 reps in the least amount of time. That
said, you can rest as needed.
Leg Curl
3
12*
1.5 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
Leg Extension
3
12*
1.5 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
Calf Raise
3
12+
1.5 mins
Wood Chopper
4 Angles*
4
12-15
1.5 mins
1 set high-to-low (left side), 1 set low-to-high (left side), 1 set
high-to-low (right side), and 1 set low-to-high (right side).
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Workout Program (Session 2 - Lower)
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Exercise:
Sets:
Reps:
Rest:
Barbell Bench Press
4
6
2 mins
Weighted Dips*
3
6-8
2 mins
Close Grip Bench Press
3
10-12
1.5 mins
Seated Dumbbell Overhead Press
3
8-10
2 mins
Cable Chest Fly
2 Angles*
4
8-12
1-1.5 mins
Perform 2 sets at 2 different angles - 4 sets in total.
Skull Crusher x Dumbbell Pullover*
3
8-10
1 min
This is a superset. Perform both exercises back to back
without rest. Rest 60 seconds between supersets.
Front Raise x Lateral Raise*
3
10-12
1 min
This is a superset. Perform both exercises back to back
without rest. Rest 60 seconds between supersets.
Triceps Extension*
3 + Drop Set*
10-12
1.5 min
Notes:
If you can’t do weighted dips, increase the reps to 8-12 or
simply aim for an RPE8.
Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
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Perform a drop set immediately after your 3rd set.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Workout Program (Session 3 - Upper)
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Exercise:
Sets:
Reps:
Rest:
Deadlift
3
5
2 mins
Notes:
Wide→Narrow→Standard Stance = Alternate between using
a wide, narrow, and standard foot placement every session.
Leg Press
Wide→Narrow→Standard Stance*
4*
Hip Thrust
3
8-10
1.5-2 mins
Good Mornings
3
10-12
1.5-2 mins
Rest 1 minute between sides, and 1 minute between sets.
6
2 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
Bulgarian Split Squat
3
8-10/each leg
1 min between
legs*
Leg Curl
3*
10-12
1-1.5 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
Leg Extension
3*
10-12
1-1.5 mins
Last set perform at RPE9 (i.e. until you have only 1 rep in
reserve).
Barbell Rollout
3
5
2 mins
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Workout Program (Session 4 - Lower)
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Exercise:
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Sets:
Reps:
T-Bar Row
Neutral Grip→Wide Grip*
3 + Back Off
Set*
6-8
Weighted Dips*
3
10+
Rest:
2 mins
1.5 mins
If you can’t do weighted dips in the prescribed rep range, you
can simply use your bodyweight only.
If you can’t reach 6-8 reps, use assistance (such as a band). If
with your bodyweight 6-8 reps is too easy, add resistance (such
as a weight belt). The goal is for the 6-8 reps to feel like RPE8-9,
3
6-10
2 mins
Barbell Front Shrug
3
6-8
2 mins
Dumbbell Incline Bench Press
3
8-10
1.5-2 mins
Cable Reverse Fly
2 Angles*
4
8-12
1.5 min
3
Neutral Grip→Wide Grip = Alternate between using a neutral
grip and a wide grip each week.
After your 3rd set, immediately perform a back off set at RPE9.
Chin Up*
Triceps Extensions x Arm Curl*
Notes:
8-12
1-1.5 mins
Perform 2 sets at 2 different angles - 4 sets in total. Angles such
as high to low, low to high (bent over), or middle.
Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
Choose any arm curl from our exercise library - see list here.
Choose any arm curl from our exercise library - see list here.
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Arm Curl x Triceps Extension*
3
8-12
1-1.5 mins
Choose any triceps extension from our exercise library (except
Skull Crushers and Close Grip Bench Press - see list here.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Workout Program (Session 5 - Upper)
We have created a 5 Day spreadsheet that lays everything out for you perfectly so you can follow the program dayby-day and week-by-week.
This pdf you are reading now was created to really explain things to you about the programming on a deeper level so
you understand the “why” of the program, not just the “what”.
The spreadsheet will allow you to easily track your progression over the 12-week program.
You’ll be able to enter the weight load and reps completed each session so you can track volume over time. If your
volume is increasing, you are on the right track.
Be sure to click the 5-Day tab.
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Download Spreadsheet
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5 Day Upper Lower Program Spreadsheet
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
LIFTING GEAR
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Workout gear refers to things such as lifting belts and
wrist straps. They are intended to help improve
performance or prevent injury. While you don’t need
any of these, they may be able to enhance your
hypertrophy training by allowing more volume to be
performed and mitigate injuries.
That said, a lot of people have questions about gear
and how to use it correctly (or they don’t have
questions and just use it incorrectly). Therefore, we
want to quickly lay out the various pieces of workout
gear, explain how to use it, and how it can help your
training.
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Further, we’ll also link to some brands we recommend.
We like Iron Bull. It is an entry-level brand that we have
also personally used in the past and can verify its
quality.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
What Type of Lifting Gear Do You Need?
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Weight Lifting Belt
The weight lifting belt is the most misused and misunderstood piece of gym gear there is.
Too often, guys and girls will walk into the gym with one and only take it off once they leave.
This is not how you use it. In reality, a weight lifting belt should be so tight that it’s
uncomfortable to wear for prolonged periods of time. That’s why you see real lifters pop it
off the first thing they do after a lift.
Above, we talked about the Valsalva maneuver and how it creates intraabdominal pressure.
Wearing a weight belt can increase your intraabdominal pressure to an even higher degree
by wrapping around your waist tight. This prevents any expansion in your abdomen, thus
creating more pressure. In other words, a weight belt IS NOT a back brace. In order for you
to get the most out of it, you must wear it correctly and breathe properly.
To wear a weight belt properly, you are going to wear it above your waist and around your
belly button. Generally speaking, this is much higher than most people tend to wear theirs
unless given instruction. Remember that you want to prevent your core from expanding, so
place it in a spot where that can happen. There can be some variance, but generally
speaking, it will sit just above the hip bone and wrap around the belly button.
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Next, you will breathe in and fasten the belt snugly. The best way to check to see if it’s
wrapped tight enough is to stick your index finger between your back and the belt. You
want it to be tight enough to create pressure but also have enough room so that you can
expand your stomach into it. This is what creates the solid base you’re looking for.
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Finally, when you’re ready to lift, you’re going to perform the Valsalva maneuver. Exhale and
allow your stomach to expand into the belt.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Wrist Straps
Wrist straps allow you to lift heavier loads without your grip becoming an
issue. Or, for hypertrophy training, wrist straps can be used to allow more reps
rather than having to stop due to your grip building too much fatigue.
There is a bit of nuance when giving guidelines on when it’s appropriate to use
and when not. Mainly, you should not use straps to cover a weak grip. Your
grip strength is still a major component of overall strength and using straps as
a crutch to mask your weak grip will do no one any favors. That said, if grip is
preventing you from getting in maximal volume, you’re also cutting yourself
short.
Therefore, in this program, we give the “OK” for the use of wrist wraps (if
wanted) for the following exercises:
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• Deadlift: But only use once you start feeling your grip becoming an issue.
Ideally not until you hit 80+%1RM
• Romanian Deadlift: The reason we give the OK for Romanian deadlifts is
simply due to the fact you’ll be doing heavy movements prior and the goal
is to hone in on your posterior chain.
• Rows: Same reason as the RDL.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Wrist Wraps
Wrist wraps are good for those who are putting a lot of stress
on their wrists, either by volume or heavy loads. Regardless,
wrist wraps work by wrapping around the wrists joint to
provide extra stability to the joint.
This is important as a lot of new lifters will wear their wrist
wraps incorrectly; generally wearing them below the wrist joint.
So for wrist wraps, we want to put them around the wrist joint.
To do this, you'll first put your thumb through the thumb loop.
Next, pull on the wrap and place it across the meaty part of
your palm, across the wrist. Pull tight and continue wrapping it
around until you secure it with the velcro. If you did it right, you
shouldn’t be able to bend your wrist that much.
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Elbow and knee sleeves are pieces of material
that slide over your joints snuggly. With this,
they can offer a few benefits:
Knee Sleeves
Elbow Sleeves
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• Keep the joint warm
• Improve tracking of the joint
• Provide extra bounce
While you definitely don’t need these for
hypertrophy they can definitely help keep your
joints feeling comfortable, specifically knee
sleeves. When looking at different brands, you’ll
come across different variations and materials.
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We always recommend neoprene mainly
because they tend to work better and keep your
joints warm. For hypertrophy, there’s no reason
to get any thicker than 5mm for the elbows.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Elbow & Knee Sleeves
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Lifting Shoes
Lifting shoes are shoes that have a raised heel and a solid flat
bottom. They’re primarily used for squatting exercises and
Olympic lifts, but some like to wear them for overhead pressing
movements or squats. And for the love of God, please don’t
deadlift in them.
The raised heel allows you to hit depth much easier, especially for
those with ankle mobility issues. At the same time, the solid sole
gives you a firm foundation to press from.
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The problem with lifting shoes is they’re fairly expensive, and you
really only use them for squatting and possibly overhead lifting.
For hypertrophy training, you really don’t need these unless you
have an obvious issue with your ankle mobility. With that in mind,
we recommend the Adidas Powerlift as it’s an entry level shoe
that’s reasonably priced. It’s a good place to start when
experimenting with lifting shoes.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
DIET & NUTRITION
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In order to optimize your muscle growth,
you need to have your diet in check. This
means eating the appropriate amount of
calories and watching your macros.
The goal is to gain a decent amount of
muscle mass while mitigating any
unnecessary fat gain, all while feeling good
and energized.
While this isn’t entirely complex, it will take
some dedication on your part to follow
some basic guidelines.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
DIET & NUTRITION
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When it comes to eating for hypertrophy, there isn’t
necessarily any specific diet you should eat.
However, we definitely recommend concentrating on
whole foods as much as possible and follow what is
known by the 80/20 rule.
The 80/20 rule basically states that you should aim to
eat “clean” 80% of the time while you have some
leeway the other 20%. If you find yourself at a party
or are binging on Netflix after a killer session, it won’t
kill you to have a guilty pleasure one-in-a-while.
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And to be clear, you still need to be hitting your
macros and total calories. Nothing will work if you
don’t do this.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Diet For Hypertrophy
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In order to gain muscle, you must be in a caloric surplus. This means you need to eat more calories than you use on a
daily basis. What this means is that in order to optimize muscle hypertrophy you won’t be trying to cut weight. While you
could try to run this program while being in a caloric deficit to lose weight, we can’t promise you’ll see as much, if any,
muscle gain.
We are aware of all the influencers who swear you can gain muscle and lose fat at the same time, but that’s just not
reality. Well, you might be able to but what they fail to mention is that you must follow your diet religiously and even then,
your muscle gain won’t be nearly as significant. That being said, this program is for muscle hypertrophy, not a body
recomp.
Therefore, we recommend being in at least a 300-500 caloric surplus when you run this program. As you want to minimize
fat gain, you can start on the lower end and then monitor your weight and aesthetics. If you don’t seem to be responding
well or are feeling fatigued, you can up your calories.
To find your total calories, you will need to first use a TDEE calculator to approximate your daily caloric need. TDEE
stands for Total Daily Energy Expenditure and is the sum of all the ways you expend energy throughout the day.
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Your TDEE will vary depending on what calculator you use as there are different formulas which exist to come up with
TDEE. Obviously this is not an exact science. Being so, we like the one from Barbend as their’s accounts for the fact it’s
calculating calories for weight lifters.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
How Many Calories Do You Need For Hypertrophy
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For those who are new, "macros" refers to your macronutrients which are the 3 nutrients your body needs in large
quantities for optimal health - Protein, Fats, Carbohydrates. Not only do these macronutrients provide you with a range
of essential compounds for life, but they also provide you with calories. You will need to know how many calories each
macro provides in order to do your meal planning.
Protein: 1g=4 calories
Carbohydrates: 1g= 4 calories
Fats: 1g= 9 calories
While you want to remain vigilant with your protein intake, you don’t need to stress as much about your exact carb and
fat split. That’s assuming your not running a low-carb or keto diet as carbs are essential for optimal muscle growth.
While these low-carb diets may give some advantage to retaining muscle, studies have shown that they can elicit less
than optimal muscle growth.
Therefore, this is how we recommend splitting up your calories:
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• Protein: 1.6-2.2g per kg of bodyweight
• Fat: 30% of your total calories
• Carbohydrates: The leftover calories
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Determining Your Macros for Strength Training
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Protein (1.6-2.2g/kg):
Fats (30% TDEE):
Carbohydrates (Fill In The Rest):
Protein is the most important macro when
building a diet as it has the most "wiggle" room.
While your fat and carb intake could fluctuate
quite dramatically, your protein intake will
always stay roughly the same. Studies
recommend that strength athletes eat between
1.4-2.0g/kg⁸. However, we like 1.6g/kg to be
the absolute minimum from experience and the
vast majority of professionals we work with like
these numbers as well. You are about to run an
intense strength program and will need the
protein to support recovery.
For fats, simply get 30% of your total caloric
intake from healthy fat (unsaturated and
polyunsaturated) while limiting saturated fat
and eliminating trans fats. Unlike carbs, your
fat intake should never drop below 20% of
your total caloric intake. This is because fats
are actually responsible for a bunch of
important physiological processes and even
hormone production.
After you have subtracted your protein
intake and fat intake, you are then going to
use the rest of the calories for your carbs:
Good sources of protein:
• Avocados
• Chicken breast
Good sources of polyunsaturated fats (your
• Greek yogurt (our favorite protein snack)
omegas):
• Red meat
• Flax Seed
• Eggs
• Chia
Good sources of unsaturated fats:
• Olive oils
• Walnuts
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• Fatty Fish
• Eggs w/ yolk
• Oatmeal
• Sweet potato (Our favorite snack w/ a
little brown sugar!)
• Brown Rice
• Fruit
• Bean/Legumes
• Milk/Yogurt
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Macros
To make this clear, here's an example of how to calculate your macros for a lifter who weighs 100kg, and his TDEE is 3,500 calories.
Protein
• Protein intake should be between
1.6-2.2g/kg/ He decides he wants
to eat 2.0g/kg.
• Therefore protein intake =
bodyweight (100kg) X protein (2g)
= 200g of protein.
• Since 1g of protein has 4 calories,
200g X 4 calories = 800 calories
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Carbohydrates
Fat
• Fat intake is 30% of TDEE
• His TDEE is 3000 calories
• 3000 X 0.30= 900 calories
• 1g of fat has 9 calories.
900/9= 100g of fat
• The rest of his calories will come
from carbohydrates.
• TDEE - protein - fat =
carbohydrates
• 3000- 800 - 900 = 1,300 calories
• 1g of carbohydrates has 4
calories. 1,300/4=325g of
carbohydrates
In summary, his macros would be:
• Protein: 200g/800 calories
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• Fat: 100g/900 calories
• Carbohydrates: 325g/1,300 calories
Recommended TDEE Calculator
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Example TDEE
We're not going to give you a specific number to
drink as it's impossible and everyone will differ.
What we do know is what arbitrary number you
have heard before; it's going to be more than
that.
The best way to know if you're hydrated or
dehydrated is by the color of your urine. The
optimal urine color is a light yellow. Anything
more yellow than that, and you need to drink.
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Pay attention to hydrating when you wake up as
well as the time surrounding your training. Just a
2% decrease in body weight from dehydration
can have an obvious effect on your training.
There's no reason to let this happen.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Hydration
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
SUPPLEMENTATION
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You know the deal. Supplements are the
last part of the equation in your journey to
success.
We know your program is on point, and
you have all the information for nutrition.
Therefore, it's up to you to follow those as
well as get in your sleep.
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That being said, here are the best
supplements we would recommend to
help you reach your goals.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
SUPPLEMENTATION
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Protein Powder
Protein powder is simply a convenient and effective way to
get in your protein when consuming a high protein diet.
You definitely don't need to use protein powder, but it
definitely helps.
At the same time, you shouldn't rely on protein powder
either. This said, the most effective time to use a protein
powder is after your training session with a fast-acting whey
protein. This will provide your muscles with the amino acids
it needs for optimal muscle recovery.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Creatine
Creatine is the one supplement that we strongly recommend to our clients
as it is easily the most effective sports supplement on the market for just
about any purpose. There have been thousands of studies that show that
creatine will have a positive impact on your hypertrophy and lean muscle
gain⁹.
Dosing occurs in two parts, a loading phase and maintenance phase. The
loading phase will allow you to quickly fill up your creatine stores while the
maintenance phase maintains your creatine levels.
• Overload Phase: 20-25 grams daily for 5-7 days. Can be taken in
smaller doses such as 5 servings of 4-5 grams.
• Maintenance Phase: 3-5 grams daily.
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It doesn’t matter when you take your creatine but evidence shows that
taking it with carbs can enhance absorption. With that in mind, it makes
sense to add creatine to your post-workout protein shake (assuming you
have one).
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Caffeine & Pre-Workout
While most people think of caffeine as being a quick “pick-me-up”,
caffeine is actually one of the most effective supplements on the
market. Acting on the central nervous system, it acts as a stimulant.
In order to see performance benefits from caffeine, you need to take
3-6mg per kilogram of body weight approx 30-60 minutes before
your workout.
As for pre-workout…
Using a pre-workout is 100% a personal choice. You definitely don't
need to take one, or you may find that simply taking caffeine works
great. On the other hand, you might like the extra kick it gives you.
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The good thing about pre-workout is it has other ingredients besides
caffeine for focus, pump and power. Always Ready Pre-Workout is a
fully stacked pre-workout that will definitely help enhance your
performance.
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Beta-Alanine
Beta-Alanine is probably the most misunderstood supplement there is
due to its relation with pre-workouts. Beta-Alanine is the rate-limiting
factor in the synthesis of a compound known as carnosine. Carnosine is
a powerful muscle buffer that can help mitigate the build-up of fatigue.
However, once beta-alanine runs out, carnosine can't be produced
anymore, so your muscles fatigue much faster. Therefore, supplementing
with beta-alanine can increase the production of carnosine, thereby
mitigating fatigue.
In order for beta-alanine to work, you must take it for a period of time to
allow for the production of carnosine. The optimal dosing protocol isn't
quite as clear as with creatine, but the following are some good
guidelines to follow:
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• Loading Phase (First 2-4 Weeks): 4-6g daily; you can divide into
multiple doses.
• Maintenance Phase: 2-4g daily; some studies have seen maintenance
with 1.2g.
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EAAs
EAAs are your essential amino acids and are basically isolated amino acids
from protein. In this free form, your body is able to absorb them much faster,
which can offer immediate support for muscle recovery.
In recent years, BCAA used to be all the rage as they contain the important
amino acids for muscle protein synthesis (MPS). However, newer research has
shown that your body still needs the "less important" amino acids for optimal
MPS.
For bodybuilders who are eating sufficient calories and protein, EAA probably
isn’t really necessary. The only time we might suggest this is for the intraworkout but other than that, they’re really unnecessary unless you’re doing a
ton of training. To be honest, we think one of their best traits is that they taste
awesome and encourage hydration. While that sounds funny, it’s actually
pretty important.
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We recommend Bulk Supplements because of its price. It’s unflavored but
that’s fine for most people as you can just mix it with your protein or other
kinds of smoothies.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
FOOD TIMING &
RECOVERY
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Food timing refers to the practice of eating
nutrition or supplements at specific times
to optimize performance. This is really the
last piece of the puzzle that can help
improve your performance.
Besides how and what you eat, you also
need to make sure you are sleeping
enough! Sleep is a huge part of building
muscle and strength and optimizing
recovery.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
FOOD TIMING & RECOVERY
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You should aim to consume protein once every 3-4 hours in order to maintain an elevated muscle
protein synthesis (MPS) rate. These doses should be relatively similar EXCEPT for your post-workout
protein intake. Studies have shown that consuming higher doses of protein after your workout can
help to optimize your heightened anabolic state.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Protein Timing
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Your pre-workout meal will depend on when you train, specifically if you train first thing in
the morning or after breakfast. The obvious differentiating factor is if you train before
breakfast or after. Therefore, we’re going to tackle these two scenarios separately.
Before we go any further, we have no issue which category you fall into AS LONG as you
don’t train fasted! We don’t have an issue with fasted training but that is for another goal
and hypertrophy training is not it.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Before-Workout Meal
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The pre-workout meal is going to be more important for the pre-breakfast crew compared to the post-breakfast
crew as this group is technically in a fasted state. Therefore, they need to get some food in them before they hit
the gym. At the same time, they need to be mindful of any gastric distress. This is highly individual so you will
need to adjust according to your body's ability to handle food while exercising.
When you wake up, your primary goal is to hydrate. You just spent at least 6-8 hours with no liquid and you are
likely in some state of mild hydration. Don’t be fooled into believing you’re not because you were sleeping as your
body expels water during respiration. Therefore, we would recommend keeping a big glass of water next to your
bed and chugging that first thing.
After you hydrate, your main food to focus is getting some carbs in your system. Fruit makes a great choice but
even some juice or a sports drink would be great as you get the carbs and hydration at the same time. That being
said, you want to stick to high-gi foods so that your body can digest it quickly.
Secondly, ideally you can get some protein in you. If we’re going with food sources, our go-to is definitely greek
yogurt. It’s light, has anywhere from 12-15g of protein, and also has some carbs on top.
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One awesome food source is going to be chocolate milk. It has some good protein, carbs from the chocolate,
AND milk is actually an awesome source of hydration. Studies show it even hydrates better than water or sports
drinks.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Pre-Breakfast Crew (Those Who Workout Before Breakfast)
For the post-workout crew, your pre-workout meal isn’t really going to be that important, at least if
you have eaten every 3-4 hours. Reason being is that there could only be a couple hours max
separating your workout time from your last meal.
Ideally, you could coordinate your meal times so that you eat about 1.5-1 hour before your workout
session.
Regardless, let’s say it had been 3 hours since you ate, you could just do something similar as the
pre-breakfast crew and have a little snack like a chocolate milk or greek yogurt.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Post-Breakfast Crew (Those Who Workout After Breakfast)
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Intra-workout nutrition isn’t a huge priority as
your duration isn’t long enough to matter too
much. This is of course assuming you’re eating
a sufficient amount of calories.
That being said, studies have shown that
consuming carbohydrate, generally in the form
of a liquid, can increase muscle glycogen
stores, mitigate muscle damage, and perhaps
increase adaptations from training. The
adaptations are likely minimal but it may be
worth trying.
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Most studies have used a 6% carbohydrate
beverage (sports drink) or a 6% carbohydrate
drink plus 6g of EAA¹⁰.
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Intra-Workout
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The post-workout anabolic window has been greatly exaggerated over the years to the point where lifters actually think
they wasted their workout if they didn’t get their protein shake in on time. This is not the case. However, the push-back to
this nonsense has led to another wave of pushback that proclaims it doesn’t matter at all when you eat. This isn’t really
true either.
Notice how we said that the post-anabolic window is “exaggerated” and not a “lie”. In reality, it does seem like your body
is anabolically primed after your workout but that doesn’t mean you’ll waste your workout if you don’t eat. What it means
is that you should eat if you are able to. Basically, putting off your post-workout meal “just because” is silly. At the same
time, don’t run redlights trying to get home because you forgot your protein.
Now we have that cleared up, let’s talk about what you should eat post workout. Eat a meal composed mainly of carbs
and protein in a 2:1-3:1 ratio (carbs:protein). As mentioned above, studies have suggested that eating a larger dose of
protein post workout could lead to optimal recovery so we would suggest somewhere in the 30-40g range; perhaps even
more for bigger guys. Don’t make this too complicated though as it doesn’t need to be exact.
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For example, if you were going to eat 40 g of protein, you would pair it with 80-120g of carbs. Caloric wise, you’re looking
at 480-640 calories.
Also, be sure to hydrate!!!! Don’t even worry about “how much?” as this depends on your sweat rate but drink a big ass
glass of water. If you’re a sweaty beast, drink two.
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Post-Workout
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New research has found that pre-sleep
protein can greatly increase MPS while
you sleep and enhance recovery and
muscle adaptations.
Specifically, casein protein tends to elicit
greater effect as it’s a slow-digesting
protein.
This can elicit a greater increase in MPS
for a longer duration. Research shows
that a dose of 30-40g is optimal¹¹.
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A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Pre-Sleep Protein
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Please don’t bust your ass in the gym, dial in your diet, and then screw it all up by sleeping 3 hours. The
whole “I’ll sleep when I’m dead” mantra is only going to get you deader sooner. We understand some of
you are extremely busy but sleep is literally the time our bodies recharge. Sure, you might be “awake” for a
couple of extra hours but you will be nowhere near as productive as if you slept those two extra hours. And
we’re not even talking about performance here. Cutting your sleep short can affect your work performance,
mood, mental well-being, and even relationships.
That being said, losing sleep can also have a huge impact on sports performance including weight loss and
the mitigation of muscle gain. At the same time, a strength program like this can really pile on fatigue so you
may find you even need an extra hour. If you do, take it.
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At the same time, active recovery is another huge factor in how well you feel and perform. The best thing
that you can do is perform some sort of light cardio after your training session, preferably at some other
point in the day. And we’re not talking about a full on spinning session here. We’re talking about taking your
dog for a walk; just walk a little faster. Hell, it might mean going shopping with your girlfriend. Or ladies, go
look at cars with your boyfriend. The main point is to try and be active throughout the day.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Sleep & Recovery
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That’s a lot of information, but it’s really not that bad once it’s written down. Therefore, we are going to give
you a timeline of what a normal day of training would look like. This will also include nutrient timing and
supplementation.
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•
•
•
•
•
•
•
•
•
•
•
•
6AM - Wake-Up
6:30 AM - Breakfast 4ggs, 1 cup of oatmeal, 1 cup of whole milk
7:30 AM - Take Preworkout (30min before workout)
8:00 AM - Workout (Sports Drink w/ 6g EAA)
9:30 AM - Post-Workout Shake and Meal w/ Creatine & Beta-Alanine 40G PRO/80g CARB
12:00 PM - Lunch
2:00 PM - Snack
5:00 PM - Dinner
7:00 PM - 30 minute walk
7:30 PM - Snack
9:30 PM - Pre-Sleep Casein Shake 30g
10:00 PM - Sleep
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Example of a Full Day of Eating, Training, and Sleeping
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
FAQ
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You can do what you want, but we strongly advise you not to. One of the key components to a hypertrophy program is handling recovery effectively.
Needlessly causing more stress on your body will not help you achieve muscle gain. This is perhaps the hardest lesson for new lifters to learn; more
does not always mean better.
2. What if I miss a session?
Obviously, it's best if you get every session; however, things happen. If you miss a session, you have a couple options.
• You can simply just push all of your sessions up one training day. This is for those who are stuck with training on certain days to their schedule.
• You could try to workout out on one of your rest days to get back on schedule.
If this begins to happen a lot, you may want to try a set-up that has you training less days (i.e. if you are doing the 5 day split, change to the 4 day split
when you finish).
3. Will this program also build strength?
While strength isn’t the primary purpose of this program, you’ll definitely see some considerable gains in strength.
4. What if I don't have a spotter?
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Our answer will vary greatly on how experienced the person is who is asking. To begin with, you should always have a spotter. However, this is reality,
and this isn't always possible. Still, unless you are training at a home gym, there is ALWAYS someone at the gym that's willing to help out. Be sure to
read body language, but most people at the gym are willing to help out real quick. Just be ready to go, and don't find someone on the opposite side of
the gym. If worse comes to worst, you can grab a trainer real quick.
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Other than that, you can always set up safety bars in a stand. In fact, you can even do this for the bench press by placing a bench in between the
safety bars. This can be a bit cumbersome to set up but missing a lift is also cumbersome as well as dangerous and slightly embarrassing.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
1. Can I add exercises?
Tempo refers to the speed at which you perform a repetition. Generally, it's used to modify time under tension in order to invoke more muscle
damage, mechanical tensions, etc., for muscle hypertrophy.
Still, tempo is really just another way to invoke muscle overload. In other words, you could choose to move the weight slower or just add a plate.
Therefore, while we’re not going to give you any specific tempo such as 1-2-1 or anything, we want you to use a slow and controlled motion
every rep.
For the big compound movements, you can use an explosive concentric or maximal intent. Basically, you’re going to try and move the weight as
fast as possible. Towards the end of your set, your concentric phase will (and should) slow down.
6. Do I need to use a weightlifting belt?
No. But you can, and it does help for major lifts. Go back to the gear section to learn more.
7. Do I need to stretch?
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Stretching is one of those hot button issues that can get people oddly angry. While too intensive of a subject to fully explain here, we’ll give you
the breakdown. Over time, the term “stretching” and “warm-up” have often been interchanged so that people confuse the meanings. The main
purpose of stretching is to increase flexibility yet it has traditionally been done during the warm-up. Therefore, the population relates stretching
with injury prevention which studies show really isn’t the case¹².
Further, during our warm-up we do perform “stretching”; it just consists of dynamic stretching rather than static stretching.
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Post workout, we recommend a proper cool down which is more or less some light cardio. You can perform static stretching if you have specific
issues with flexibility but it doesn’t really do much for injury prevention. However, if you want to, you certainly can. Remember, weight lifting is a
form of dynamic stretching, as long as you are moving through a full range of motion.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
5. Does tempo matter?
Muscle soreness is caused by a phenomena known as DOMS or Delayed Onset Muscle Soreness. Interestingly, the mechanisms of DOMS still
aren’t fully understood but it’s definitely caused by introducing a new stimulus to the muscle or when the muscle experiences training of a higher
intensity. There are a few things you need to know about DOMS.
• It’s completely normal and will subside after a few days.
• You should not “chase” DOMS. DOMS is not an indicator of muscle growth.
9. What about cardio?
Yes. You should definitely be doing some sort of cardio in addition to this program. One of the biggest flaws of bodybuilders is they
exclude cardio because they think it will steal their gains. It won’t if you keep it reasonable. We suggest a minimum of 3 cardio
sessions of 30 mins per week. You can also replace one of those sessions with HIIT.
10. Can I Run This Program With A High Body Fat Percent?
How high is ‘high”? While there are no set rules, you should be under at least 15% body fat percent before you follow a program with a
caloric surplus; that is if you are concerned with your body comp. If you’re higher than 15% you could still run it if you really want to
put on mass for whatever reason. That said, you may want to try a caloric surplus on the lower end, such as 200-300+ calories.
11. Why Isn’t There A 6-Day Program?
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While we are aware that many bodybuilders will like to train 6-days a week, we believe that this is unnecessary for the majority of people. In fact,
it could even be detrimental. As we went over above, an integral part of the muscle building process is recovery. If you are training at an
appropriate level of intensity, training 6 days a week is likely too much work for an “un-enhanced” trainee to properly recover from. Still, we
believe adherence is a huge determinant of success and getting burned out is unfortunately a common, yet avoidable, reason to stop.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
8. Why are my muscles sore? And do I need to be sore?
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
WHAT TO DO AFTER YOU
RUN THIS PROGRAM?
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Once you finally make it through your 12 weeks of pure mass building, you’re going to have to adjust to
your new size. After you’ve acclimated to your extra slabs of muscle, you’re going to need to keep training
to continue your growth. So what are you going to do?
If you’re still seeing consistent progress and feel good, you could just continue the same program (or switch
from the 4 day program to the 5 day program, or vice versa).
However, because the program does contain a lot of volume, we would recommend using a deload week
first.
Running an effective deload program is simple. Your main goal during the week is to never perform an
exercise to a point that you begin feeling stressed. The best way to do this is to simply drop all of your loads
by 50% and keep the same rep scheme.
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This will allow you to get your heart rate up and keep your muscles healthy. However, you won’t be causing
any major damage allowing your body optimal recovery. This is also a great time to work on any mobility
issues.
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Run The Program Again After a Deload Week
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The second option would be to basically do the same thing but use different exercises, especially your main lifts. For example,
instead of the bench press you could do an incline bench press. Instead of the conventional deadlift, you could do a sumo deadlift
or trap bar deadlift. You’ll want the movement patterns and targeted muscle groups to be similar, but different enough to elicit new
stimulus from the muscles. We’re going to list some appropriate “swap-out” exercises you could use for your lifts. The below is not
an exhaustive list but it should be enough to give you an idea of how to swap exercises.
Note: You don’t have to swap out all of your exercises (even your main lifts). Usually the best time to swap an exercise is when you
hit a point of diminishing returns, or in other words, it’s very hard to continue progressing (or things simply feel stale). This may
occur after running the program once or several times. You’ll have to listen to your body to know when it’s time to switch things up
for some time.
Barbell Bench Press: Dumbbell Bench Press, Incline Bench Press, or Machine Plate Loaded Chest Press
Military Press: Standing Dumbbell Overhead Press, Push Press, or Pin Press
Back Squat: Hack Squat, Reverse Hack Squat, Front Squat, or Safety Squat Bar Squat
Deadlift: Deficit Deadlift, Rack Pull (below the knees), or Trap Bar Deadlift
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T-Bar Row: Bent Over Barbell Row, Pendlay Row, Underhand Barbell Row, or Overhand Barbell Row
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Dips: Decline Bench Press or Decline Chest Press
Chin Ups: Pull Ups or Neutral Grip Pull Ups
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
Run The Program Again But Swap Exercises
1. Ahtiainen JP, Walker S, Peltonen H, et al. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. AGE. 2016;38(1).
doi:10.1007/s11357-015-9870-1
2. Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505
(2018). https://doi.org/10.1007/s40279-017-0793-0
3. Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular
Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research. 2014;28(10):2909-2918. doi:10.1519/jsc.0000000000000480
4. Schoenfeld, Brad MSc, CSCS The Use of Specialized Training Techniques to Maximize Muscle Hypertrophy, Strength and Conditioning Journal: August 2011 - Volume 33 - Issue 4
- p 60-65 doi: 10.1519/SSC.0b013e3182221ec2
5. DeWitt R. An Electromyographic Analysis of Commercial and Common Abdominal Exercises: Implications for Rehabilitation and Training. Journal of Orthopaedic and Sports
Physical Therapy. Published online February 2006. doi:10.2519/jospt.2006.2054
6. Wilk, M., Zajac, A. & Tufano, J.J. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med 51,
1629–1650 (2021). https://doi.org/10.1007/s40279-021-01465-2
7. McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine.
2015;49(14):935-942. doi:10.1136/bjsports-2014-094228
8. Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
2007;4(1):8. doi:10.1186/1550-2783-4-8
9. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports
Nutrition. 2007;4(1):6. doi:10.1186/1550-2783-4-6
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10. Bird SP, Tarpenning KM, Marino FE. Effects of liquid carbohydrate/essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in
untrained men. Nutrition. 2006;22(4):367-375. doi:10.1016/j.nut.2005.11.005
11. Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Physical Activity and Nutrition. 2020;24(2):6-10. doi:10.20463/pan.2020.0009
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12. Thacker SB, Gilchrist J, Stroup DF, Kimsey CD. The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Medicine & Science in Sports & Exercise.
2004;36(3):371-378. doi:10.1249/01.mss.0000117134.83018.f7
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References
A SET FOR SET PROGRAM FOR BUILDING MUSCLE
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