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High to Low Reps for Muscle Growth
Bulking
Intermediate
None
Plan Details
The High to Low 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. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs
Est. 41 min
4 exercises
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Day 2
Workout 2: Upper Body
Est. 99 min
11 exercises
Dumbbell Incline Hammer Curl
2 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 6 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
V Bar Pull-Up
4 Sets x 6 Reps
Day 3
Workout 3: Legs
Est. 41 min
4 exercises
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Day 4
Workout 4: Upperbody
Est. 107 min
12 exercises
Dumbbell Incline Bench Row
2 Sets x 20 Reps
V Bar Pull-Up
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Fly
2 Sets x 20 Reps
Clap Push-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Barbell Push Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
