Six Weeks to Size

Build mounds of muscle with this bare-bones, four-days-a-week hypertrophy plan.

DAY 1: CHEST & BACK

Warmup: 5 minutes of light cardio + 50 band pull-aparts + 1–2 light sets of 10–15 reps each

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

BACK

  • BARBELL ROW | PHASE 1 (sets x reps): 5 x 10 | PHASE 2: 5 x 8 | PHASE 3: 5 x 5  
  • LAT PULLDOWN | PHASE 1 (sets x reps): 4 x 12 | PHASE 2: 4 x 10 | PHASE 3: 4 x 8
  • CABLE ROW | PHASE 1 (sets x reps): 3 x 15 | PHASE 2: 3 x 12 | PHASE 3: 3 x 10

CHEST

  • INCLINE PRESS | PHASE 1 (sets x reps): 5 x 10 | PHASE 2: 5 x 8 | PHASE 3: 5 x 5  
  • FLAT BENCH PRESS | PHASE 1 (sets x reps): 4 x 12 | PHASE 2: 4 x 10 | PHASE 3: 4 x 8
  • DUMBBELL FLYE | PHASE 1 (sets x reps): 3 x 15 | PHASE 2: 3 x 12 | PHASE 3: 3 x 10

When training chest and back, feel free to alternate the order whenever you like—doing chest before back. You also have the option of supersetting chest and back exercises, something Arnold Schwarzenegger was famously fond of doing. 

 

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