I put this program together to try and maximize strength and mass as much as possible. I am a believer that you need to get stronger to get bigger. And also just want to be strong, but also large a lean. To do this I included all the four main lifts once a week. Squat, Bench, Deadlift, Standing Military Press. These exercises will put mass on you better than anything else. You need to progressively get stronger in these by keeping track of your weights and reps on a weekly basis. There are a couple of ways I recommend to progress in these lifts. Use percentages and progress up weekly or one rep to failure and add weight/reps the next week. I have used both effectively and like to alternate the two methods overtime to keep the progress going.
The next part of the program is to perform higher rep machine-type work for each muscle once a week. This will help with recovery and take stress off the joints. You want make sure the muscle is worked from different rep ranges and that you use various exercises to maximize growth, strength and recovery.
There is also a diet included for maximum mass gain with the least fat gain as possible. I follow this diet in my gaining phase and was very pleased with the results. I was able to stay under 9% body fat during the diet.
I truly believe in this program and feel that anyone willing to put in the effort and discipline will see very good results. I am available for questions on the Q & A on Elitefts.com. Feel free to ask anything to help you out with making gains.
Training Program
Monday – High Rep Machine Based Workout
Chest 12-15 Reps
Bicep 12-15 Reps
Back 12-15 Reps
Triceps 12-15 Reps
The reason for the machines on these 2 days is they are not as hard on the body as the heavy compound movements and they isolate the muscle better. We want to try and avoid overtraining and work the Type II fibers.
Take these sets to failure but do not do any forced reps. These sets will be an extended rest pause
while dropping the weight enough to stay in the 12-15 rep range per set. 3 set will be performed. 45
seconds between sets. 2-3 exercises per body part. The main exercise for the body parts can have a
rotation of different exercises.
Thursday – Low Rep Compound Exercise Workout
Chest 6-8 Reps
Bicep 7-9 Reps
Back 5-7 Reps
Triceps 7-9 Reps
This workout is going to be mostly heavy compound movements in Rest-Pause (DC format). These
workouts should really tax the body. After the 3 set rest-pause exercise go to a single set of a
stretching exercise for 10 reps with the 5 second hold between sets. Keep the log books and try to
break a record every workout of reps and/or weight. I really only keep track of the first set
because there is a lot of variables that can influence the reps on the last 2 sets.
Tuesday – High Rep Machine Based Workout
Delts 12-15 Reps
Calves 20-25 Reps
Hamstrings 12-15 Reps
Quads 12-15 Reps
The reason for the machines on these 2 days is They are not as hard on the body as the heavy
compound movements and they isolate the muscle better. We want to try and avoid overtraining and
working the Type II fibers.
Take these sets to failure but do not do any forced reps. These sets will be a extended rest pause
while dropping the weight enough to stay in the 12-15 rep range per set. 3 set will be performed. 2-3
exercises per body part. The main exercise for the body parts can have a rotation of different
exercises.
Friday – Low Rep Compound Exercise Workout
Delts 6-8 Reps
Calves 8-12 Reps
Hamstrings 8-10 Reps
Quads 6-8 Reps
This workout is going to be mostly heavy compound movements in Rest-Pause (DC format). These
workouts should really tax the body. After the 3set rest-pause exercise go to a single set of a
stretching exercise for 10 reps with the 5 second hold between sets. Keep the log books and try to
break a record every workout of reps and or weight. I really only keep track of the first set
because there is a lot of variables that can influence the reps on the last 2 sets.
MONDAY SAMPLE WORKOUT
Chest – Hammer Incline Bench 3 sets 12-15 reps
Pec Dec 3 sets 12-15 reps
Biceps- Cable Curls 3 sets 12-15 reps
Machine Preacher Curls 12-15 reps
Back- Pulldowns 3 sets 12-15 reps
Cable Rows 3 sets 12-15 reps
Pullovers 3 sets 12-15 reps
Tri’s- Lying cable extension 3 sets 12-15 reps
Reverse Grip pushdowns 3 sets 12-15 reps
After the last exercise per body part do stretch of
30 seconds or longer.
THURSDAY SAMPLE WORKOUT
Chest – Incline Bench 3 sets 6-8 reps
Dumbbell Flys 1 set 10 reps with 3 second pause
Biceps- Seated Dumbbell Curls 3 sets 7-9 reps
Incline Dumbbell Curls 1 set 10 reps with 3 second
pause
Back- Deadlifts No rest pause 3 sets 5-7 reps
Try to take the last set close to failure
Weighted Pull-Ups 3 sets 6-8 reps
Seated Rows 1 set 10 reps with 3 second pause
Tri’s- Close Grip Bench Press 3 sets 6-8 reps
Lying Extensions 1 set 10 reps with 3 second
pause
After the workout I do some sled pulling to bring
up weak points.
Wendler’s 5/3/1 program will be good to incorporate
for the squats.
TUESDAY SAMPLE WORKOUT
Delts – Upright Rows on Smith Machine 3 sets 12-
15 reps
Cable Side Laterals 3 sets 12-15 reps
Calves- Seated Calves 3 sets 12-15 reps
Calf Press 3 sets 12-15 reps.
Hams- Seated Leg curls 3 sets 12-15 reps
Lying Leg curls 3 sets 12-15 reps
Quads- Leg press 3 sets 12-15 reps
Leg extensions 3 sets 12-15 reps
After the last exercise per body part do stretch of
30 seconds or longer.
FRIDAY SAMPLE WORKOUT
Delts – Standing Military Press 3 sets 6-8 reps
Lean Away behind back laterals 1 set 10
reps with 3 second pause
Calves- Seated Calves 3 sets 12-15 reps
Standing Calves 1 set 10 reps with 3 second pause
At the top and bottom
Hams- Glute Ham Raises 3 sets 8-10 reps
Stiff Leg deadlifts 1 set 10 reps with 3 second
pause
Quads- Squat (No rest pause) 3 sets 5-7 reps
Try to take the last set close to failure
Hack Squat 1 set 20 reps
After the last exercise for quads do stretch of 30
seconds or longer. After the workout I do some
sled pulling or Prowler pushes to bring up weak
points.
Wendler’s 5/3/1 program will be good to incorporate
for the squats.
Diet
Monday-Tuesday-Thursday-Friday
MEAL 1:6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of
Oatmeal (cooked)
MEAL 2: “LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with
½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)
MEAL 3: (pre-workout) SHAKE: 55g Whey Protein** with 40g Swedish Oat Starch with 1 tablespoon
of Macadamia Nut Oil
GYM: WEIGHT TRAINING
MEAL 4: (post-workout) SHAKE: 55g Whey Protein** with 50g Swedish Oat Starch
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad
with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam
MEAL 6: Repeat One of Above
MEAL 7: 5 whole eggs
Wednesday-Saturday (medium carbs)
MEAL 1: 6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of
Oatmeal (cooked)
MEAL 2: SHAKE: 55g Whey Protein with 40g Oats with 1 tablespoon of Macadamia Nut Oil
MEAL 3: “LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with
½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)
MEAL 4: SHAKE: 60g Whey Protein w/2 tablespoon of Almond Butter
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad
with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar and 2 whole eggs
MEAL 6: 5 whole eggs 1 white
Sunday (no carbs)
MEAL 1: 6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) 1 scoop Protein
MEAL 2: SHAKE: 60g Whey Protein w/2 tablespoon of Almond Butter
MEAL 3: “FATTY PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with
½ cup cashew nuts (or almonds or walnuts) and 3 whole eggs
MEAL 4: SHAKE: 60g Whey Protein w/2 tablespoon of Almond Butter
MEAL 5: “FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad
with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar
MEAL 6: 5 whole eggs 1 white