![]() ![]() After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week. ![]() If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. Push/Pull/Legs Workout Nutrition & Supplementation Legs Workout B - Quads, Hamstrings & Calves Legs Workout Bīarbell Front Squat (Use 20% less weight than your previous working sets) Pull Workout B - Back, Traps & Biceps Exerciseīarbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) Incline Bench Press (Dumbbell or Barbell) Standing Overhead Press (Use 20% less weight than your previous working sets) Push Workout B - Chest, Shoulders & Triceps Exercise Legs Workout A - Quads, Hamstrings & Calves Exerciseīarbell Back Squat (Use 20% less weight than your previous working sets) Pull Workout A - Back, Traps & Biceps Exerciseīarbell Conventional Deadlift (Use 20% less weight than your previous working sets) Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar)
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