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Low to High Reps for Muscle Growth
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Low to High Reps for Muscle Growth routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4-day strength program that incorporates two days to work your legs and another two for targeting your upper body. Walk into any gym around the country and talk to any hard core gym goer and they will tell you if you want to build muscle, work within the 6-12 repetition range. It really comes down to using heavier loads and keeping your muscle under tension longer enough. With that said, researchers at McMaster University in Canada did a study that showed 20-30 repetitions per set was just as effective, and in some cases more effective, in building muscle than low or lower-repetition sets. So Jefit put together this unique routine that focuses on all three ranges of this repetition range (6-20). Research Study Cited: Burd, West, et al. (2010). Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men, PLOS One. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Legs
Est. 36 min
4 exercises
Barbell Squat
4 Sets x 8,8,6,6 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Day 2
Workout 2: Upperbody
Est. 110 min
12 exercises
V Bar Pull-Up
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Clap Push-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
2 Sets x 20 Reps
Day 3
Workout 3: Legs
Est. 36 min
4 exercises
Barbell Squat
4 Sets x 8,8,6,6 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Day 4
Workout 4: Upperbody
Est. 107 min
12 exercises
V Bar Pull-Up
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 20 Reps
Clap Push-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Push Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
