The best workouts to pack on muscle.
In the modern era there are hundreds, if not thousands, of resources on the web spewing fitness and lifting advice. Majority of this advice is probably wrong. So when you’re trying to figure out what training programs
are best to really pack on muscle and maximize your gains… it might be tough to know where to start. That’s why we’ve cut through the crap to give you a intro breakdown of the top 4 training programs for bodybuilding that will not fail to get you truly massive gains. Check it out in our latest episode above.
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5 x 5 Sample Workout
Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for 60-to-120 seconds between sets of the core exercises and 30-to-45 seconds between sets for the accessory exercises.
Workout A
- – Barbell Squats: 5 sets of 5 reps (core)
- – Bench Press: 5 sets of 5 reps (core)
- – Bent Over Barbell Rows: 5 sets of 5 reps (core)
- – Pullups: 2 sets of 8 reps (accessory)
- – Lateral Raises: 2 sets of 8 reps (accessory)
- – Sit Ups: 2 sets of 15 reps (accessory)
Workout B
- – Front Squats: 5 sets of 5 reps (core)
- – Military Press: 5 sets of 5 reps (core)
- – Deadlifts: 5 sets of 5 reps (core)
- – Push Ups: 2 sets of 8 reps (accessory)
- – Barbell Curls: 2 sets of 8 reps (accessory)
- – Seated Triceps Press: 2 sets of 8 reps (accessory)
FST-7 Sample Workout
Day 1: Biceps, Triceps, And Calves
- – Barbell Curl: 3-4 sets of 8-12 reps
- – Hammer Curls: 3-4 sets of 8-12 reps
- – Cable Curls: 7 sets of 8-12 reps
- – Close-Grip Bench Press: 3-4 sets of 8-12 reps
- – Seated Triceps Press: 3-4 sets of 8-12 reps
- – Cable Overhead Triceps Extension: 7 sets of 8-12 reps
- – Seated Calf raises: 3-4 sets of 8-12 reps
- – Standing Calf Raises: 7 sets of 8-12 reps
Day 2: Legs
- – Squats: 3-4 sets of 8-12 reps
- – Leg Press: 3-4 sets of 8-12 reps
- – Leg Extension: 7 sets of 8-12 reps
Day 3: Off
Day 4: Chest And Triceps
- – Dumbbell Bench Press: 3 sets of 8-12 reps
- – Incline Dumbbell Press: 3 sets of 8-12 reps
- – Cable Crossovers: 7 sets of 8-12 reps
- – Close-Grip Bench Press: 3-4 sets of 8-12 reps
- – Seated Triceps Press: 3-4 sets of 8-12 reps
- – Cable Overhead Triceps Extension: 7 sets of 8-12 reps
Day 5: Back And Calves
- – Bent Over Barbell Rows: 3 sets of 8-12 reps
- – Lat Pulldowns: 3 sets of 8-12 reps
- – Seated Cable Rows: 7 sets of 8-12 reps
- – Standing Calf raises: 3-4 sets of 8-12 reps
- – Seated Calf Raises: 7 sets of 8-12 reps
Day 6: Shoulders And Biceps
- – Dumbbell Shoulder Press: 3 sets of 8-12 reps
- – Front Dumbbell Raise: 3 sets of 8-12 reps
- – Side Lateral Raises: 7 sets of 8-12 reps
- – Barbell Curl: 3-4 sets of 8-12 reps
- – Incline Dumbbell Curls: 3-4 sets of 8-12 reps
- – Cable Curls: 7 sets of 8-12 reps
German Volume Training Sample Workout
Workout 1
- – Dumbbell Bench Press: 10 sets of 10 reps
- – Bent Over Barbell Rows: 10 sets of 10 reps
- – Butterfly: 3 sets of 10-15 reps
- – Incline Bench Pull: 3 sets of 10-15 reps
Workout 2
- – Squats: 10 sets of 10 reps
- – Standing Calf Raises: 3 sets of 10-15 reps
- – Seated Calf Raises: 3 sets of 10-15 reps
- – Hanging Leg Raises: 3 sets of 10-15 reps
Workout 3
- – Barbell Shoulder Press: 10 sets of 10 reps
- – Dumbbell Curls: 3 sets of 10-15 reps
- – Cable Lying Tricep Extension: 3 sets of 10-15 reps
Upper/Lower Split Training Sample Workout
Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week.
Workout A
- – Squats: 4 sets of 5 reps
- – Lunges: 3 sets of 8 reps
- – Leg Extensions: 2 sets of 10 reps
- – Lying Leg Curls: 2 sets of 10 reps
- – Standing Calf Raises: 2 sets of 10 reps
- – Hanging Leg Raises: 2 sets of 15 reps
Workout B
- – Dumbbell Bench Press: 3 sets of 5 reps
- – Bent Over Barbell Row: 3 sets of 5 reps
- – Military Press: 3 sets of 8 reps
- – Reverse Flyes: 2 sets of 10 reps
- – Side Lateral Raises: 2 sets of 10 reps
- – Bench Dips: 2 sets of 15 reps
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