Building Strength And Muscle Mass

Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several of the most important auxiliary lifts. Go through this rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just make sure you do not have more than two days of training in a row, and that you have an off day between Bench Press and Deadlift days.

Lower Body 1 - Squat:

Squat - Use a strong, medium-width stance.

Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.

Weighted Sit-ups - Keep the weight behind your head.

Calves - Pick one calf exercise, and stick with it for this day.

Upper Body 1 - Bench Press:

Bench Press - Use your strongest medium or wide grip, an arch in your back, and a full range of motion.

Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout.

Decline EZ bar extensions - Use only a moderate decline. Lower the weight over your eyes while keeping your elbows in.

Pullups - Pick one variation, and stick with it for this day.

Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.

Curls - Pick one variation, and stick with it for this day.

Lower Body 2 - Deadlift:

Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.

Leg Press - Place your feet as high and wide as possible without hurting your hips.

Calves - Pick a different calf exercise from the first lower body day.

Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.

Upper Body 2 - Military Press:

Military Press - Use a medium stance and minimal hip or leg drive. Make sure your shoulders are doing most of the work.

Dips - Use a medium grip that taxes your chest and triceps. Dip at least low enough so that your upper arms are parallel to the floor.

Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the stack if necessary.

Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to help you lift more weight.

Pullups - Pick a different variation from your first upper body day.

Curls - Pick a different variation from your first upper body day.

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