Do You have a goal to build some serious mass this upcoming summer? This incredible and insane workout might be the perfect one for you. But leg day haters beware – this workout program has 2 leg days.
The program includes 2 leg days because as we all know your legs are the strongest muscle group in your body. This means they can lift heavier weights than your other muscle groups.
Why is this important? Because muscle protein synthesis is elevated for 48-72 hours after heavy resistance training. 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.
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 |
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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 |
References
- MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian Journal of applied physiology, 20(4), 480-486.
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