Broly

Program Description

This program is designed to build as much muscle as possible, while gaining strength. -You can go 6 days in a row, or 3 on 1 off if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Example: Last week on bench press you did 100lbs for 12 reps, on set 1. This week you will need to hit 105-110lbs for 12 reps, OR 100 for 13 reps, to progress. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

Program Overview

To Start The Program