SATURDAY: LEGS-QUADS/CALVES
EXERCISE
SETS
Squat
4
Leg Press with Calf Raise
4
Leg Extension
4
Calf Raise Machine
4
* Weeks 1-3 at 60-80% of one rep max
** Weeks 4-6 at 75-90% of one rep max
REPS (Weeks 1-3)*
10-12
10-12
10-12
10-12
Using The Same Exercises To Achieve
Hypertrophy
This workout program uses the same
exercises for a six-week period. To
achieve hypertrophy, or muscular
growth, you’ll change other variables
over the six-week period including the
load, rep ranges and rest period. Rest Period – In the fi rst three-week
period, rest for 30 to 60 seconds
between sets. During the second three-
week period, shorten your rest time to
30 to 45 seconds between sets.
Load and Volume – During the fi rst
three-week period, you’ll work out us-
ing weights that are 60 to 80 percent
of your one rep maximum for that
exercise and use higher volume, or
number of repetitions. In the second
three-week period, you will increase the
load and initially you’ll drop the volume.
However, you must continually work
to increase the volume. Progressively Cardio – It’s optional. Why? If you have
an ectomorph body type (you’re natu-
rally skinny) and have diffi culty gaining
mass, then adding cardio to your rou-
tine could counteract all the work you
put into lifting. On the other hand, if
your body type is endomorph, you have
diffi culty getting lean. Endomorphs
need 20 to 30 minutes of cardio, two
or three days per week, to control their
Order
On-Line 24/7
overloading your muscles is the only
way to force them to grow.
REPS (Weeks 4-6)**
8-10
8-10
8-10
8-10
body fat percentage. Low intensity car-
dio will not negatively impact gains. It’ll
help reveal your newly acquired gains.
Rest – Rest and recovery are vital to
muscular growth. You tear muscle fi bers
through heavy lifting. Needless to say,
you’ll be doing plenty of that. You need
to give your muscles time to repair. The
repair process results in the thickening
and growth of the muscle fi bers. Make
sure you take rest days.
Monday: Chest/Back
Barbell Bench Press
Lie under a bench press rack with load-
ed weight. Using a medium-width grip,
proceed to lift the bar from the rack;
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