This plan is best accessed on a computer. Download this file to your Google Drive and access via a computer.
GOAL: to get big quickly.
The goal with this plan is to gain as much muscle as quickly as possible while minimising fat gain.
Strength is not the focus of this programme, but getting larger muscles will make you stronger.
NUTRITION
CALORIE CALCULATOR
Calculate maintenance calories and add 200 calories to this. You will be LEAN BULKING.
Eat mostly whole foods: meat, eggs, fruit, veg, nuts, seeds, dairy. Ideally, there should only be one ingredient on the ingredient list.
Eat 0.8g protein per lb or 1.8g per kg bodyweight. For a 70kg (154 lb) man, this is around 126g protein
Eat enough micronutrients (lots of fruit and veg)
PROGRAMME
This programme trains all the major movement patterns (squat, hinge, horizontal + vertical press, horizontal + vertical pull) at least twice a week.
The entire body will be trained 3x per week (e.g. Monday, Wednesday, Friday). Full body training is the best for inducing muscle protein synthesis, increasing testosterone, and increasing work capacity.
The goal is to attain the V-taper look (wide back and shoulders, small waist). The shoulders, upper chest, and upper back will be emphasised without neglecting the lower body.
The primary goal of this programme is to get BIG, not to move heavy weights like a powerlifter. I have other programmes available for that purpose.
High reps and feeling the BURN is best for bodybuilding (getting bigger muscles). The last few reps of each set should be a struggle.
WORKOUT 1
WORKOUT 2
WORKOUT 3
Squat
3x5-6
Squat
3x8-12
Squat
3x5-6
Bench press
3x5-6
Romanian deadlift
3x8-12
Bench press
3x8-12
Barbell row
3x8-12
Overhead press
3x8-12
Weighted chin ups
3x3-6
Dumbbell shoulder press
3x8-12
Pull ups
3x8-12
Bulgarian split squats
3x15-20
Lat pulldown
3x15-20
Close grip bench press
3x8-12
Lateral raises
3x8-12
Tricep pushdown
3x15-20
Barbell curl
3x8-12
Cable row
3x15-20
Weighted plank
3x30-60s
Weighted plank
3x30-60s
Weighted plank
3x30-60s
Warmup and cooldown:
General warmup 5 minutes (light jog on treadmill, elliptical, bike)
Lower body warmup: walk backwards on treadmill, leg swings 10 reps per leg, deep squats 10 reps,
Upper body warmup: arm circles, cross body swings, lu raises
Rest periods:
1-2 minutes for accessories
2-5 minutes for heavy compound lifts (squat, bench, deadlift)
PROGRESSION
USE THE APP 'STRONG' TO TRACK YOUR PROGRESS. Available on iOS and Android.
Start with the bar (20 kg)
Stick to the same weight until you can complete all the desired sets and reps
Add 2.5 kg to the main lifts (squat, bench, deadlift, overhead press, barbell row) every workout.
For gaining muscle, the weight you use doesn't matter. What matters is proximity to failure (you need to struggle to get the last few reps)
Always leave a rep in the tank.
If progress stalls, reduce the load on the bar by 10% and work your way back up.
What should I do on my off days?
Conditioning (cardio)
Neck training
Rest
1-3 times per week (includes martial arts training)
One of the most overlooked muscle groups.
Have at least one rest day per week
Low intensity (20-30 minutes)
Makes you appear much bigger.
Do some stretching, go for a walk.
Easy run
Benefits: reduced injury risk, improved flexibility, reduced back pain
Easy cycle
Brisk walk
Train 2-3 times per week
Neck curls 3x20-50
High intensity (15-20 minutes)
Neck extensions 3x20-50
Burpees
Superset curls with extensions and rest 2 minutes between each set
Sprints
The above should take no longer than 10-15 minutes
How do I recover properly?
Sleep 8-10 hours per night
Eat more than maintenance calories
Get all your micronutrients (eat fruits, vegetables, nuts, seeds. Organ meats are especially nutrient dense.)
Lower stress (meditate, reduce social media use)
Go for daily walks
Static stretching/foam rolling after training sessions
Take cold showers after conditioning sessions (warm showers after lifting. Cold reduces inflammation which is necessary for hypertrophy).
Use a sauna if you have access to one.