This routine is primarily for building muscle mass. I have been using it for a little less than two months and have put on about 6lbs, and gaining weight was always a challenge for me.
Workout 1 - Monday - Legs
Workout 2 - Tuesday - Chest
Workout 3 - Thursday - Back
Workout 4 - Friday - Shoulders / Biceps / Triceps
That is the weekly lay out for the routine. The key part is that you switch between hypertrophy, power and strength training using the routing.
What I mean by this is that for 4 weeks you do hypertrophy training (you should have failure on you 12 rep of the first set), the following four weeks you do Strength training (you should have failure on the 9th rep of the first set), and the last four weeks you do power training (you should have failure anywhere from the first to the 5th rep of you first set).
Obviously through each of these types of training you are not going to acheive the amount of reps on your first set that you are on you second through fourth sets, if you are then your not using enough weight.
Keep in mind that the gains I made using this routine were also done with a strict diet.
– Routine submitted by Kyle
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.