Enhanced Athlete Craig Golias’ Mean Workout For Strength & Size

The below program is a a great body strength and size protocol that Enhanced Athlete Craig Golias uses developed by Trevor Kouritzin, CSO of Enhanced Labs.

The protocol was built to maximize size and strength at the same time while being taken with very specific Enhanced Labs products, specifically mass gainers.

Craig Golias

The most effective mass gainers for athletes with already elevated androgenic potential in the Enhanced Labs lineup are:

  • Arachidonic Acid – A fatty acid found in red meat that skyrockets muscle-specific inflammation during and after the workout. More inflammation means more potential for growth
  • Carb-Tech – a during workout drink with Creatine and no sugar to improve blood flow, vascularity, and mass gains
  • Anabolic IV – the 2020 Generation Iron Muscle Gainer Supplement of the Year. A BCAA + EAA powerhouse that gives your body the micronutrients it needs to repair those torn muscles into bigger, leaner, stronger masses.

The Dosing for the below protocol is:

  • 4 Arachidonic Acids 1 hour before Workout
  • 2 Scoops Carb Tech during the Workout
  • 2 Scoops Anabolic IV within 2 hours of Workout Completion


Monday – Upper Body Strength

Exercise Sets Reps
Weighted wide grip pull ups 2-3 4-6
Bent over barbell row 4-5 4-6
Narrow grip T-bar row 2-3 4-6
Standing overhead barbell press 4-5 4-6
Incline dumbbell bench press 4-5 4-6
Weighted dips 2-3 4-6
EZ-bar skull crushers 2-3 4-6
EZ-bar bicep curls 2-3 4-6


Tuesday – Lower Body Strength

Rest periods: 120-180 seconds between sets

Exercise Sets Reps
Squats 4-5 4-6
Hack squats or smith machine squats 2-3 4-6
Deadlifts 4-5 4-6
Lying leg curls 2-3 4-6
Standing calf raise 4-5 4-6
Seated calf raise 2-3 4-6


Wednesday – Off

Thursday – Back/Shoulders Size

Rest periods: 60-90 seconds between sets

Exercise Sets Reps
Wide grip pull down / standing narrow grip V-bar pull down super set 4-5 8-12 / 8-12
Chest supported machine row (wide grip) 4-5 8-12
Narrow grip low pulley cable row 2-3 8-12
Straight arm rope pull down / lower back hyper extension

super set

2-3 8-12 / 8-12
Dumbbell shoulder press 4-5 8-12
Standing dumbbell side lateral raise 2-3 8-12
Standing EZ-bar front lateral raise 2-3 8-12
Bent over dumbbell rear delt lateral raises 2-3 8-12
Cable EZ-bar up right row / rope face pull super set 2-3 8-12 / 8-12


Friday – Chest/Arms Size

Rest periods: 60-90 seconds between sets

Exercise Sets Reps
Incline barbell bench press 4-5 8-12
Flat machine chest press / incline dumbbell fly super set 2-3 8-12 / 8-12
Cable cross overs or peck deck 2-3 8-12
Narrow grip bench press 2-3 8-12
Seated overhead EZ-bar triceps extension 2-3 8-12
Single arm cable press downs 2-3 8-12
EZ-bar preacher curl 2-3 8-12
Standing alternating dumbbell hammer curl 2-3 8-12
High pulley single arm bicep curl 2-3 8-12


Saturday – Legs Size

Rest periods: 60-90 seconds between sets

Exercise Sets Reps
Seated hamstring curl / leg extension super set 4-5 8-12 / 8-12
Front squat 4-5 8-12
Leg press / barbell walking lunge super set 4-5 8-12 / 8-12 per leg
Abductor machine / deductor machine super set 2-3 8-12 / 8-12
Glute kick backs 2-3 8-12 per leg
Donkey calf raise 4-5 8-12
Seated calf raise / single leg leg press calf raise super set 4-5 8-12 / 8-12 per leg


Sunday – Off

This protocol will seriously help put on size and strength, once paired with Arachidonic Acid which has been starting to be reviewed by many scientific journals, one example is a recent post from the Journal of Advanced Research on ARA here.


Pairing the inflammation based muscle building boost of ARA with other more known supplements like Creatine and EAA/BCAA complexes greatly improves results for both new best marks on one rep maxes and size gains.

Get ARA today for $34.99 at Getenhanced.shop by click here, and make sure to put “GenIron” to get 15% off and get 120 caps for just $29.74!

arachidonic acid

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*Images courtesy of Enhanced

Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.