Ariel's Build to Grow

-Mass-building for hardgainers
-Focus on compound lifts + strategic volume
-Muscle symmetry (no skipped leg/back days!)
0Stimulate appetite via training

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Form, tempo, mind-muscle connection. RPE 7 = Moderate effort. Stop 2–3 reps before failure.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Overhead Tricep Extension (Dumbbell)

Push Up

Incline Treadmill Walk (5–10 Incline, 3.0 Speed)

Upper Push

Squat (Barbell)

Walking Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Leg Press

Standing Calf Raise

Hanging Leg Raise

Stairmaster (Level 5–7)

Lower Body

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Cable)

Alternating Dumbbell Curl

Hammer Curl (Dumbbell)

Plank

 Upper Pull

Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Dip (Bodyweight)

Goblet Squat

Lateral Raise (Dumbbell)

Hanging Knee Raise

Full Body + Chest Bias

Can sub for walking, biking, running outside.

Incline Treadmill Walk (3.0 Speed, Incline 8–10)

Abs Crunch (Machine)

Cardio (Optional)

More volume, increased hypertrophy range. RPE 7–8 = Push close to failure with 1–2 reps left in set

Last set of compounds:  Drop Set (-25% weight)Cable movement (3-4 sec down)

Recovery, CNS reset, prep for push. RPE 6–7 = Lighter effort, leave 3–4 reps in the tank.

Reignite progression, slightly heavier weight. RPE 8 = Push near failure with good form.

Heavy, clean, intentional lifting.RPE 8–9, Final reps should be tough. Last set may approach failure

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