Muscle Mastery

Program Description

The purpose of this program is to help lifters build muscle efficiently through a well-structured weekly routine. This split strategically targets each major muscle group with dedicated, intense sessions, tailored to maximize growth while incorporating a balanced frequency across the week, including a mid-week rest day for optimal recovery. It’s designed for those who want to grow steadily without overloading volume, chasing unsustainable numbers, or risking burnout. You’ll train hard, stimulate every major muscle group effectively, and recover like a pro with a thoughtful mix of workout days and recovery periods. Each training day focuses on a primary muscle group or a combination (e.g., chest, legs, shoulders, back, arms, and a blood flow/mobility day), allowing for high intensity and concentration. This multi-day structure, with some muscle groups hit directly twice weekly and others supported by indirect work, enhances mind-muscle connection while minimizing overlap fatigue, supported by a rest day on Thursday. Always aim for the best form and prioritize range of motion over a heavier weight. Lift with the target muscle, not your ego. You'll be sculpting your physique with a cohesive, adaptable approach. Feel free to swap out exercises as needed. I personally do most of my workouts in a home basement setup and only visit a public gym on leg days. If you prefer cable machines, smith presses, or gym-based variations—go for it. The real benefits come from the program’s structure and consistency, not from any single movement. All the best, Jussi

Program Overview

Summary