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1 MONTH 1
1.1 Push A – Chest, Triceps, Shoulders & Abs
1.2 Pull A – Back, Biceps, Traps & Obliques
1.3 Legs A – Glutes, Quads, Hamstrings & Calves
1.4 Circuit A – 15 Minute HIIT Total Body Ladder Beatdown!
1.5 Circuit B – Pyramid Total Body Fat Torcher!
2 Month 2
2.1 Push B – Chest, Triceps, Shoulders & Abs
2.2 Pull B – Back, Biceps, Traps & Obliques
2.3 Legs B – Glutes, Quads, Hamstrings & Calves
2.4 Circuit C – HIIT Total Body Circuit Style
2.5 Circuit D – HIIT Total Body Tabata
3 Month 3
3.1 Push C
3.2 Pull C
3.3 Legs C

Skyrocket Your MUSCLE MASS & STRENGTH in 12 Weeks With Workouts Customized Just For You!

MONTH 1

THIS PROGRAM WAS CREATED TO NOT ONLY BUILD MUSCLE, BUT INCREASE YOUR OVERALL STRENGTH IN YOU BENCH, SQUAT & DEADLIFT!

If you are a BEGINNER, start with MONTH 1. The intensity will increase as you progress and the last thing you want to do is start with MONTH 3’s intensity and then not be able to move after a week of training from being ridiculously sore and quit. Remember, it takes time to build muscle and strength and you always want to train safely.

If you are more an ADVANCED LIFTER, I suggest starting with MONTH 2. You won’t run the risk of becoming so super sore the first week to the point where you can’t move an inch and need another entire week just to recover. Also, as an advanced lifter, your body will be able to handle the high volume of training required for the week.

Once the 12 WEEKS ARE OVER, you are going to continue with the MONTH 3 workout calendar, however you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you are going to still perform the same workouts in the same order, but you are going to drastically reduce your weights on every lift by 50 – 60%. The point of the deload week is to give your body the recovery it needs to get stronger, but still have the ability to train and keep things moving. As soon as the DELOAD WEEK IS OVER, you can choose to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you need to DELOAD AGAIN. Continue this process for as long as you are using this program and seeing continuous gains!

NOTE: The “C” workouts are alternates for the “A” workouts when you finish MONTH 3. This way, you continue with the MONTH 3 schedule after your deload week and you will have different workouts to choose from.

Push A – Chest, Triceps, Shoulders & Abs

Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going to work on increasing your bench press strength and then go right into the high volume portion of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest periods perfectly. The short rest periods are going to be vital to keeping the intensity high throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING you’ve got!

  1. Barbell Bench Press (3 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Barbell Bench Press AMRAP (1 set, 20-30 reps)
  3. Seated Dumbbell Shoulder Press (4 sets, 8-10 reps, 60 sec rest tween sets)
  4. Dumbell Skull Crusher (4 sets, 8-10 reps, 60 sec rest tween sets)
  5. Low To High Cable Fly (5 sets, 8-10 reps, 30 sec rest tween sets)
  6. V-Bar Pushdown (or rope) (5 sets, 8-10 reps, 30 sec rest tween sets)
  7. Incline Dumbbell Rear Fly (5 sets, 8-10 reps, 30 sec rest tween sets)
  8. Ab Pulldown (5 sets, 20 reps, 30 sec rest tween sets)
  9. Deep Crunch / Decline Crunch (5 sets, 20 reps, 30 sec rest tween sets)

 

 

Pull A – Back, Biceps, Traps & Obliques

  1. Deadlift (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Deadlift AMRAP (1 set, 20-30 reps)
  3. Barbell Bicep Curl (4 sets, 8-10 reps, 60 sec rest)
  4. Lat Pulldown (4 sets, 8-10 reps, 60 sec rest)
  5. Barbell Upright Row (5 sets, 10-15 reps, 30 sec rest)
  6. Dumbbell Bent-Over Row (5 sets, 8-10 reps, 30 sec rest)
  7. Barbell Revers Curl (5 sets, 8-10 reps, 30 sec rest)
  8. Dumbbell Shrug (5 sets, 10-15 reps, 30 sec rest)
  9. Wood Chopper (5 sets, 15 reps per side, 30 sec res)
  10. Standing Dumbbell Oblique Crunch (5 sets, 20 reps per side, 30 sec rest)

Legs A – Glutes, Quads, Hamstrings & Calves

  1. Barbell Squat (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Barbell Squat AMRAP (1 set, 20-30 reps)
  3. Barbell Glute Bridge (4 sets, 8-10 reps, 60 sec rest)
  4. Stiff-Leg Deadlift (4 sets, 8-10 reps, 60 sec rest)
  5. Seated Leg Extension (5 sets, 8-10 reps, 30 sec rest)
  6. Prone Leg Curl / Seated Leg Curl (5 sets, 8-10 reps, 30 sec rest)
  7. Single-Leg Dumbbell Step-Up (5 sets, 8-10 reps per side, 30 sec rest)
  8. Barbell Calf Raise (5 sets, 20 reps, 30 sec res)
  9. Seated Calf Raise (Close Stance) (5 sets, 20 reps, 30 sec rest)

Circuit A – 15 Minute HIIT Total Body Ladder Beatdown!

If you want to bulk and stay lean, instead of having a rest day you are going to perform this 15 minute high intensity interval training (HIIT) routine! All the exercises are bodyweight only and you can do it anywhere! This is also a REAL TIME workout so all you have to do is press play on the video and following a long with me!

  1. Round 1 (60 seconds per exercise, 45 sec rest)
    • Jump Squats
    • Push-Up To Rotation
    • Star Crunch
    • Plank Jack
  2. Round 2 (50 seconds per exercise, 45 sec rest) 
  3. Round 3 (40 seconds per exercise, 45 sec rest) 
  4. Round 4 (20 seconds per exercise, 45 sec rest) 
  5. Round 5 (10 seconds per exercise, 45 sec rest) 

 

Circuit B – Pyramid Total Body Fat Torcher!

Today we are going to shred some MAJOR calories while also putting your muscle endurance and will to succeed to the test! Pyramid style workouts are great because they give you a very specific goal to work towards. The first few rounds might seem like an eternity, but as you conquer the pyramid from 10 reps per exercise to 1 rep per exercise you will find yourself pushing harder and harder to complete the routine.

  1. Round 1 (10 reps per exercise, 30 sec rest)
    • Burpee
    • Toe-Driver
    • Judo Push-Up
    • Shuffle Lunge
    • Plank Core-Twist
  2. Round 2 (9 reps per exercise, 45 sec rest) 
  3. Round 3 (8 reps per exercise, 45 sec rest) 
  4. Round 4 (7 reps per exercise, 45 sec rest) 
  5. Round 5 (6 reps per exercise, 45 sec rest) 
  6. Round 6 (5 reps per exercise, 45 sec rest) 
  7. Round 7 (4 reps per exercise, 45 sec rest) 
  8. Round 8 (3 reps per exercise, 45 sec rest) 
  9. Round 9 (2 reps per exercise, 45 sec rest) 
  10. Round 10 (1 reps per exercise, 45 sec rest) 

 

Month 2

Push B – Chest, Triceps, Shoulders & Abs

Looking to increase your MAX BARBELL BENCH PRESS? This routine begins with the PIN-PRESS which is an exercise that will increase your strength at the sticking point of the barbell bench press which is the bottom of the movement. It is important that you take the time to train with unique exercises like this if you are looking to continue to break through plateaus. Once complete we are going to go right into the high volume portion of the workout to focus on building muscle and we are going to end the workout by destroying your ABS!

  1. Barbell Pin Press (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Barbell Wide-Grip Bench Press AMRAP (1 set, 20-30 reps)
  3. Seated Dumbbell Arnold Press (4 sets, 8-10 reps, 60 sec rest)
  4. Seated Dumbbell Overhead Extension (4 sets, 8-10 reps, 60 sec rest)
  5. Dumbbell Fly (On Bench) (5 sets, 8-10 reps, 30 sec rest)
  6. Reverse Pulldown (5 sets, 8-10 reps, 30 sec rest)
  7. Dumbbell Lateral Raise (5 sets, 8-10 reps, 30 sec rest)
  8. Leg-Lift / Knee Raise (5 sets, 20-30 reps, 30 sec rest)
  9. Psycho Crunch (5 sets, 20 per side, 30 sec rest)

 

Pull B – Back, Biceps, Traps & Obliques

Get ready to take your deadlifts to the next level! We’re going to start today’s workout with RACK PULLS to work on hip explosiveness and the lockout. Then we’re going to perform an AMRAP of deficit deadlifts to work on your flexibility and engaging your hips and hamstrings at the bottom of the deadlift. Once completed, the high volume portion of the workout will begin focusing on BUILDING MUSCLE & SHREDDED OBLIQUES!

  1. Rack-Pull (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Deficit Deadlift AMRAP (1 set, 20-30 reps)
  3. Weighted Pull-Up / Pull-Up (4 sets, 8-10 reps, 60 sec rest)
  4. Spider Curl / Colossus Curl (4 sets, 8-10 reps, 60 sec rest)
  5. Face Pull (5 sets, 10-15 reps, 30 sec rest)
  6. Reverse Pull-Down (5 sets, 8-10 reps, 30 sec rest)
  7. Zottman Curl (5 sets, 8-10 reps, 30 sec rest)
  8. Reverse Barbell Shrug (5 sets, 10-15 reps, 30 sec rest)
  9. Dumbbell Russian Twist (5 sets, 30 per side, 30 sec rest)
  10. Floor Oblique Crunch (5 sets, 20 per side, 30 sec rest)

Legs B – Glutes, Quads, Hamstrings & Calves

Today’s workout is going to increase your overall leg strength and improve your MAX SQUAT with the help of the Barbell Box Squat. This exercise will allow you to overload your legs which will not only help with hip explosiveness but will also strengthen your lockout. Once you have pushed it to the limit on the box squats, you are going to challenge yourself with a Box Jump AMRAP and then go into the high volume portion of the routine to focus on maximizing your muscle gains!

  1. Barbell Box Squat (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Box Jump AMRAP (1 set, 20-30 reps)
  3. Barbell Front Squat (4 sets, 8-10 reps, 60 sec rest)
  4. Romanian Deadlift (4 sets, 8-10 reps, 60 sec rest)
  5. Bulgarian Split Squat (5 sets, 8-10 reps per side, 30 sec rest)
  6. Good Morning (5 sets, 8-10 reps, 30 sec rest)
  7. Leg Press (5 sets, 8-10 reps, 30 sec rest)
  8. Calf Raise Machine (5 sets, 20-30 reps, 30 sec rest)
  9. Seated Calf Raise (Wide Stance) (5 sets, 20 per side, 30 sec rest)

Circuit C – HIIT Total Body Circuit Style

The secret to staying lean while bulking is easy, HARD CORE CIRCUITS! Push yourself to the max as you tackle these 5 exercises for a 45 second AMRAP each for 4 rounds! Just make sure you pace yourself so that you make it to the end of the routine!

Repeat 4 Times      

  1. Burpee – Plank To Knee Tuck
  2. Dumbbell Row To Fly
  3. Groiner
  4. Dumbbell Low To High (Right)
  5. Dumbbell Low To High (Left)
  6. REST 45 sec.

Circuit D – HIIT Total Body Tabata

CIRCUIT-D is going to take everything you’ve got to complete which means you’re going to burn some serious calories! You will need a barbell for this routine, but it doesn’t have to be Olympic size. You can use a smaller barbell curl bar or an E-Z curl bar as well. Basically, find whatever you can to simulate the movements and you are good to go! Because this is a tabata style workout, we are going to have a small rest between each exercise giving you just enough time to get ready for the next one. Really dig deep and push yourselves Nation and remember, workouts like these are going to keep you shredded while on your muscle building journey!

Repeat 4 Times      

  1. Clean & Jerk (20 sec / 10 sec)
  2. Ab Rollout (20 sec / 10 sec)
  3. Hop (20 sec / 10 sec)
  4. Side-Step Diamond Push-Up (20 sec / 10 sec)
  5. Rest (1 minute)

Month 3

Push C

PUSH-C is an alternate workout for PUSH-A, but the focus is still Chest, Triceps, Shoulders & Abs. The main difference is that with this workout we are going to first work your upper body strength with the Barbell Push-Press. This exercise will help increase your strength on your bench press as well as your power through your hips. As always, be sure to keep proper form and stick to those short rest periods! Now CRUSH IT!

  1. Barbell Push-Press (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Barbell Overhead Press AMRAP (1 set, 20-30 reps)
  3. Dumbbell Chest Press (4 sets, 8-10 reps, 60 sec rest)
  4. Weighted Dip (4 sets, 8-10 reps, 60 sec rest)
  5. Dumbbell Y-Raise (5 sets, 8-10 reps per side, 30 sec rest)
  6. Barbell Incline Bench Press (5 sets, 8-10 reps, 30 sec rest)
  7. Dumbbell Single-Arm Overhead Extension (5 sets, 8-10 reps, 30 sec rest)
  8. Weighted Leg-Lift (5 sets, 20-30 reps, 30 sec rest)
  9. Advanced Ball Crunch (5 sets, 20-30 reps, 30 sec rest)

Pull C

PULL-C is an alternate workout for PULL-A, but the focus is still Back, Biceps, Traps & Obliques. The main difference is that in this workout we are going to start off with a deficit deadlift to work on your explosive strength off the floor. This is going to improve your overall max on your conventional deadlift and help increase your flexibility, ability to push through your hips and make you feel more comfortable at the bottom of the movement. When you get to the hypertrophy part of the training, be sure to keep strict form and stick to those short rest periods for maximum muscle growth!

  1. Deficit Deadlift (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Deadlift AMRAP (1 set, 20-30 reps)
  3. Alternating Dumbbell Bicep Curl (4 sets, 8-10 reps, 60 sec rest)
  4. Pendlay Row (4 sets, 8-10 reps, 60 sec rest)
  5. Dumbbell Upright Row (5 sets, 10-15 reps per side, 30 sec rest)
  6. Barbell Bent-Over Row (Underhand) (5 sets, 8-10 reps, 30 sec rest)
  7. Dumbbell Hammer Curl (5 sets, 8-10 reps, 30 sec rest)
  8. Dumbbell Shrug (Front)  (5 sets, 10-15 reps, 30 sec rest)
  9. Advanced Ball Crunch (Obliques) (5 sets, 15 reps per side, 30 sec rest)
  10. Floor Crunch (Obliques) ALTERNATE (5 sets, 15 reps per side, 30 sec rest)
  11. Floor Wiper (5 sets, 10-15 reps per side, 30 sec rest)

Legs C

LEGS-C is an alternate workout for LEGS-A, but the focus is still Glutes, Quads, Hamstrings & Calves. The main difference is that we are going to start off with the pause squat to work on your explosive strength at the bottom of the movement. This is the sticking point of the squat and if you want to squat heavier out of the hole you will need to focus on this area in your training. As soon as you finish you will go into the hypertrophy part of the routine for muscle growth! Let’s do it!

  1. Barbell Pause Squat (5 sets, 7-7-6-4-3 reps, 2-3 min rest tween sets)
  2. Alternating Stepping Lunge AMRAP (1 set, 20-30 reps)
  3. Jefferson Squat (Switch Sides Each Set) (4 sets, 8-10 reps, 60 sec rest)
  4. Dumbbell Stiff-Leg Deadlift (4 sets, 8-10 reps, 60 sec rest)
  5. Seated Single-Leg Extension (5 sets, 8-10 reps per side, 30 sec rest)
  6. Standing Single-Leg Curl (5 sets, 8-10 reps, 30 sec rest)
  7. Prone Single-Leg Curl ALTERNATE (5 sets, 8-10 reps, 30 sec rest)
  8. Wide-Stance Leg Press (5 sets, 8-10 reps, 30 sec rest)
  9. Barbell Calf Raise (1 second pause) (5 sets, 15 reps per side, 30 sec rest)
  10. Leg Press (Calves) (1 second pause) (5 sets, 15 reps per side, 30 sec rest)