Workout Exercises
Workout Plan
Exercise Workout
I get a lot of emails from my subscribers and customers asking me what specific muscle building workout plan I currently follow. The truth is that even after all these years of hard training, my workout plan still adheres to the same underlying guidelines…
High intensity workouts performed briefly and infrequently that are based around compound movements, low-moderate repetitions and progression in weight/reps over time.
I’ve always believed that an effective workout plan need not be complicated, and I continue to make steady progress using the same basic principles even to this day.
Below I’m going to share with you the exact concrete plan I currently follow right now. Keep in mind that as you get stronger and more experienced, your workout frequency/volume must be reduced to compensate for the increased training stresses.
For that reason, I don’t recommend that you personally follow this same plan if you are a beginner/intermediate lifter, as you will probably require more overall work to fully stimulate growth.
That said, for those of you who were wondering, here is my current training plan…
Day 1: Legs/Abs
Leg Press – 1 set of 5-7 reps
Dumbbell Stiff-Legged Deadlift – 1 set of 5-7 reps
Lying Leg Curl – 1 set of 5-7 reps
Standing Calf Raise – 1 set of 10-12 reps
Seated Calf Raise – 1 set of 5-7 reps
Rope Crunch – 1 set of 10-12 reps
Rest 2 full days
Day2: Chest/Shoulders/Triceps
Flat Dumbbell Press – 1 set of 5-7 reps
Incline Dumbbell Press – 1 set of 5-7 reps
Hammer Strength Chest Press – 1 set of 5-7 reps
Seated Overhead Dumbbell Press – 1 set of 5-7 reps
Cable Side Lateral – 1 set of 10-12 reps
Close-Grip Bench Press – 1 set of 5-7 reps
Cable Pushdown – 1 set of 5-7 reps
Rest 2 full days
Day3: Back/Biceps
Deadlift – 1 set of 5-7 reps
Overhand Chin Up – 1 set of 5-7 reps
Bent Over Dumbbell Row – 1 set of 5-7 reps
Hammer Strength Close-Grip Pulldown – 1 set of 5-7 reps
Barbell Curl – 1 set of 5-7 reps
Dumbbell Curl – 1 set of 5-7 reps
Rest 2 full days and repeat
While most people are performing endless sets in the gym day after day, I’m doing 6-7 total sets once every 3 days and am making continual progress in size and strength even from this minimal amount of volume.
As long as you train HARD, you do NOT need to train often or with a large workload.
INTENSITY is the primary factor involved in stimulating muscular growth, and so long as you train with sufficient intensity you MUST cautiously regulate your volume/frequency so that you don’t overtrain.
Dig too deep a hole into your body’s recovery resources and the growth process cannot and will not take place. Read more
