| MAIN GOAL | FOR MUSCLE GROWTH/STRENGTHENING |
| MAIN GOAL | FULL BODY DIFFICULTY LEVEL |
| DIFFICULTY | HARD LEVEL |
| DAYS PER WEEK | 3 DAYS |
| EQUIPMENT | FULL EQUIPMENT |
| GENDER | MOSTLY MEN |
Opinions differ on what intensity and quantity we should train to get the desired results. One thing is certain, we cannot train to complete neuromuscular exhaustion in every workout (training for muscle and strength until the fuses burn out in simple words), and neither can we do infinite sets until we squeeze the last drop of muscle glycogen out of every muscle (hypertrophy training with infinite sets).
Of course, both of these tactics can have benefits, as long as they are not applied to every training session and are preceded and followed by the corresponding ideal recovery.
This program is divided into three training sessions: a strength training session with an increased level of neuromuscular exhaustion, a hypertrophy training session of intermediate muscle gain and intensity, and a hypertrophy training session until full exhaustion of muscle glycogen stores. Training for gain and strength in a very efficient program.
Simply put…
- In the 1st workout, you will work on strength
- In the 2nd workout, you will do a moderate volume-set hypertrophy workout
- And in the 3rd workout, you will do a big multi-set hypertrophy workout until your muscle energy stores are completely depleted.
This way you will strengthen your body while teaching it to maximize muscle glycogen stores for maximum gain.
An important element of the program
This particular program should be done on a 3-week frequency with an active recovery week where you will only do one or two workouts at most by performing the second day’s program with 25% less load on each exercise just enough to maintain.
| DAY 1 – STRENGTH TRAINING | |||
| exercise | SET | REPS | REST |
| Barbell bench press | 4 | 5-6 | 120 sec. |
| Low rowing on the pulley with a closed grip | 4 | 5-6 | 90 sec. |
| Pulley pulls | 3 | 5-6 | 90 sec. |
| Dumbbell shoulder presses | 3 | 5-6 | 90 sec. |
| Deep seats | 4 | 6-8 | 120 sec. |
| Biceps curls on the instrument | 4 | 5-6 | 60 sec. |
| Standing gastrocnemius lifts | 3 | 6-8 | 60 sec. |
| ABS | 3 | MAX | 60 sec. |
| DAY 2 – VOLUME TRAINING | |||
| exercise | SET | REPS | REST |
| Incline bench presses with dumbbells | 3 | 8-10 | 90 sec. |
| Low one-arm rowing | 3 | 8-10 | 60 sec. |
| Pulley pulls | 3 | 8-10 | 60 sec. |
| Split squat | 3 | 8-10 | 90 sec. |
| Death lifts | 3 | 8-10 | 120 sec. |
| Barbell bicep curls | 3 | 8-10 | 60 sec. |
| Triceps Pulley Presses | 3 | 8-10 | 60 sec. |
| ABS | 3 | MAX | 60 sec. |
| DAY 3 – ENDURANCE TRAINING | |||
| exercise | SET | REPS | REST |
| Incline bench presses with dumbbells | 3 | 12-15 | 45 sec. |
| Low one-arm rowing | 3 | 12-15 | 45 sec. |
| Pulley crossovers | 2 | 12-15 | 45 sec. |
| Low rowing machine with closed grip | 2 | 12-15 | 45 sec. |
| Reverse Handle Pulley Pulls | 2 | 12-15 | 45 sec. |
| Front Squat | 3 | 12-15 | 45 sec. |
| Dumbbell lunges | 2 | 12-15 | 45 sec. |
| Bicep curls on the machine | 2 | 12-15 | 45 sec. |
| Bicep curls with dumbbells | 2 | 12-15 | 45 sec. |
| Triceps Pulley Presses | 2 | 12-15 | 45 sec. |
Note for the last day
On this day you don’t aim to lift maximum kilos but simply to exhaust the energy stores of your muscles. So drop your ego and lower the weights and focus on getting all the sets out. Just find the middle way so that the whole program comes out effectively without skipping the correct technical execution in each exercise to avoid injuries!
Weekend
Time to supercharge! Get as much rest as possible, sleep well, ensure protein-rich meals and replenish your muscle glycogen stores with plenty of quality carbohydrate meals such as black rice, potatoes, sweet potatoes, and whole wheat pasta!
