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Got a goal to build some serious mass this summer? This workout might be the perfect one for you. But leg day haters beware - this workout has 2 leg days!
If you’re looking to gain muscle mass over the next couple of months, this high volume workout is perfect for you.
The program includes 2 leg days, because as we all know your legs are the strongest muscle group in your body. Which means, they can lift heavier weight than your other muscle groups.
Why is this important? Because muscle protein synthesis is elevated for 48-72 hours after heavy resistance training1! In simpler terms, the extra leg day could help you gain more mass.
When performing this program, you’ll want to take 0-90 seconds of rest in between each set, superset, or triset.
Ideally, to gain mass, you’ll want to be in a ~250-500 calorie surplus. Use our BMR calculator here to figure out your daily maintenance calories and then add your desired amount of surplus calories to that total.
If you’d like to add cardio to the program, you are more than welcome to. Just be sure to account for the extra volume when you’re figuring out how many calories you should eat daily.
Give the program a shot for 6-8 weeks before taking a week to deload, track your progress, reassess your goals, and progress to another workout cycle.
If you have any questions or comments, reach out to us in the comments section below. We’re more than happy answer them and help you get another step closer to accomplishing your goals.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
Take Free Course
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration8 weeks
- Days Per Week
4 - Time Per Workout45-60 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, Machines - Target GenderMale & Female
- Recommended Supps
Protein Powder
Creatine Monohydrate
Multivitamin
Essential Fats (EFAs)
Weight Gainer (Optional) - Workout PDFDownload Workout
Workout Description
It’s all about the mass, am I right?If you’re looking to gain muscle mass over the next couple of months, this high volume workout is perfect for you.
The program includes 2 leg days, because as we all know your legs are the strongest muscle group in your body. Which means, they can lift heavier weight than your other muscle groups.
Why is this important? Because muscle protein synthesis is elevated for 48-72 hours after heavy resistance training1! In simpler terms, the extra leg day could help you gain more mass.
When performing this program, you’ll want to take 0-90 seconds of rest in between each set, superset, or triset.
Ideally, to gain mass, you’ll want to be in a ~250-500 calorie surplus. Use our BMR calculator here to figure out your daily maintenance calories and then add your desired amount of surplus calories to that total.
If you’d like to add cardio to the program, you are more than welcome to. Just be sure to account for the extra volume when you’re figuring out how many calories you should eat daily.
Give the program a shot for 6-8 weeks before taking a week to deload, track your progress, reassess your goals, and progress to another workout cycle.
If you have any questions or comments, reach out to us in the comments section below. We’re more than happy answer them and help you get another step closer to accomplishing your goals.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
Take Free Course
Monday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 4 | 10-12 |
| 2. Walking Lunge | 3 | 10 each leg |
| 3. Leg Press | 3 | 10-12 |
| 4a. Goblet Squat | 3 | 15 |
| 4b. Leg Extension | 3 | 15 |
| 4c. Leg Curl | 3 | 15 |
| 5. Calf Raise | 3 | 20 |
Tuesday - Chest and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bench Press | 4 | 10-12 |
| 2. Dumbbell Incline Bench | 4 | 12 |
| 3a. Hammer Strength Incline Press | 3 | 15 |
| 3b. Pec Deck | 3 | 12 |
| 4a. Standing Dumbbell Press | 3 | 15 |
| 4b. Lateral Raise | 3 | 15 |
| 4c. Front Raise | 3 | 15 |
Wednesday - Back and Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Up | 4 | 10-12 |
| 2. Dumbbell Row | 4 | 12 |
| 3. Hammer Strength Row | 4 | 10 |
| 4. Lat Pull Down | 3 | 15 |
| 5a. Cable Curls | 3 | 12 |
| 5b. Rope Pushdown | 3 | 12 |
| 6a. Hammer Curls | 3 | 12 |
| 6b. Dips | 3 | 12 |
Friday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 10-12 |
| 2. Dumbbell Stiff Leg Deadlift | 4 | 10-12 |
| 3. Plie Squats | 3 | 12 |
| 4a. Standing Hamstring Curl | 3 | 15 |
| 4b. Reverse Lunge | 3 | 15 |
| 5. Calf Raises | 3 | 20 |
