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Day Type : Numerical
Type : Bulking
Difficulty : Advanced
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This program is designed initially as a 3-day strength training program that transitions to a 6-day program, if warranted, after 4-6 weeks. The goal of the routine is to add muscle size. In order for that to happen, the workout is only a third of the puzzle. The remaining focus should be placed on nutrition and sleep.
Use the program as prescribed:
Day 1: Work Legs, Biceps & Forearms on Monday (75:00)
Day 2: Work Back & Core on Wednesday (60:00)
Day 3: Work Chest, Shoulders & Triceps on Friday (65:00)
Rest on the weekend and repeat for 4-6 weeks depending on lifting experience. After that period of time, you then have the option of using the program the following way.
Transition to...
Day 1: Work Legs, Biceps & Forearms on Monday
Day 2: Work Back & Core on Tuesday
Day 3: Work Chest, Shoulders & Triceps on Wednesday
Day 4: Rest
Day 5: Perform Day 1 workout
Day 6: Perform Day 2 workout
Day 7: Perform Day 3 workout
Perform the second part of the plan for an additional 4-6 weeks.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
