“Using the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months. My bench press went from 135 to 210 and my squat went from 150 to 225”
I am 16 years old and a high school wrestler. I only work out 3 days a week and use mostly compound movements.
The following plan is the product of countless plans redone, discarded, edited, and combined into one flawless workout plan for getting toned but mainly packing on solid mass! – Parker
Day 1 Monday - Workout A
Day 2 Monday - Workout B
Day 3 Wednesday - Workout C
Thursday – Rest
Day 5 Friday - Workout D
Day 6 Saturday - Workout B
Sunday – Rest
*It must be understood that in order to gain significant mass, one must eat one gram of protein per pound of GOAL bodyweight, and 3-4 grams of carbs per pound of GOAL bodyweight. This means that if you weigh 150, but want to gain 10 pounds of muscle mass, you must eat 160 grams of protein a day for a positive nitrogen balance. I also supplement with creatine ethyl ester, L-glutamine, CLA, and DHEA.
– Submitted by Parker
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.