Turn up the volume!

Program Description

Gain strength and muscle mass! To gain muscle, run this program on a 500 calorie surplus. To lose fat but preserve muscle, run this program on a 500 calorie deficit. Eat around 1g protein/lb body weight in either case. Use 80% of your actual 1RM to enter max weight. Add 5lbs each week for upper body lifts and 10lbs/week for lower body lifts. Do not add weight the week your % changes (week 5,9,13). Try to eat healthy, get good rest and avoid excessive alcohol. Use cardio as an option if you are feeling like you need to lose more fat. Days 1,2 and ,3 take your time between sets for Deadlifts, Bench, Squats and overhead press (2-3min rest) but the rest of the workout take 1.5min rest between sets. Day 4, every exercise is 1.5min rest between sets unless stated otherwise for less. For core lifts, when the weight is light and reps are high, focus on form and quick bar speed. Take deloads as needed, use 50% of all weight and focus on form.

Program Overview