The muscle building equation was once a relatively simple one: train hard and often, eat big, and get enough rest and recovery to rebuild damaged muscle. Keeping the mass gaining process simple by completing each of these steps on a consistent basis guaranteed gargantuan gains and ongoing muscle growth.
Today many aspiring muscle contenders overcomplicate what should be a relatively straightforward mission. With the advent of the internet and a subsequent plethora of conflicting advice and bro science masquerading as indisputable fact, much confusion reigns among today’s muscle hungry lifters.
Day 1
Chest/Shoulders/Triceps
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
SuperSet #1 Sets: 4 Reps: 8-12
SuperSet #1 Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
SuperSet #2 Sets: 4 Reps: 8-12
SuperSet #2 Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Day 2
Legs
SuperSet #1 Sets: 4 Reps: 10-15
SuperSet #1 Sets: 4 Reps: 10-15
Sets: 4 Reps: 8-12
Sets: 4 Reps: 15-20 (each side)
Sets: 3 Reps: 15-20
SuperSet #2 Sets: 3 Reps: 8-12
SuperSet #2 Sets: 3 Reps: 8-12
Sets: 4 Reps: 15-20
Day 3
Back/Biceps
Sets: 4 Reps: 8-12 (add weight if needed)
Sets: 4 Reps: 8-12
SuperSet #1 Sets: 4 Reps: 8-12
SuperSet #1 Sets: 4 Reps: 8-12
SuperSet #2 Sets: 4 Reps: 8-12
SuperSet #2 Sets: 4 Reps: 8-12
Sets: 4 Reps: 8-12
Day 4
Chest/Shoulders/Triceps
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
SuperSet #1 Sets: 3 Reps: 8-12
SuperSet #1 Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Day 5
Legs
Sets: 4 Reps: 10-15
SuperSet #1 Sets: 3 Reps: 8-12
SuperSet #1 Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
SuperSet #2 Sets: 3 Reps: 15-20
SuperSet #2 Sets: 3 Reps: 15-20
Day 6
Back/Biceps
Sets: 4 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Sets: 3 Reps: 8-12
Day 7 - rest day
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