Posted on June 03, 2013 by Jenny Cromack

This is a very advanced training plan to build some serious muscle quickly. It is critically important that you stick to the format of this training and do not exceed the prescribed amount as it will almost certainly lead to overtraining.

When following a program like this your eating has to be very clean  with an emphasis on meeting your daily protein requirements. If you need more information about your eating plan then get in touch with one of the members of the Motive8 North personal training team.

Program overview

2 weeks- Intense

1 week- Reduced intensity (half the prescribed sets)

 

Repeat for 3 cycles- total time = 9 weeks

Monday – Chest + Back

Tuesday- Quads+ Hamstrings

Wednesday- Rest

Thursday- Shoulders + lats

Friday- Gluteius + Traps

Saturday/ Sunday- Rest

 

Monday

A1- Bench Press 10×10 (3010)

A2- Bent over rows 10×10 (3010)

B1- Ez bicep curls 4×10 (2010)

B2- Tricep cable extensions 4×10 (2010)

 

Tuesday

A1- Back Squats 10×10 (3010)

A2- Hamstring curls 10×10 (3010)

B1- Calf raises 4×10 (2010)

B2- DB lunges 4×10 (2010)

 

Thursday

A1- Military Press 10×10 (3010)

A2- Pull Ups 10×10 (3010)

B1- Zodoman curls4x10 (2010)

B2- Skull Crushers4x10 (2010)

 

Friday

A1- Deadlifts 10×10 (3010)

A2- Hang Cleans 10×10 (3010)

B1- DB shrugs 4×10 (2010)

B2- Good mornings 4×10 (2010)