Turn up the volume!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Oblique Crunch

Incline Bench Press (Dumbbell)

Leg Press

Standing Calf Raise

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Standing Pullover (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Cardio

Squat (Barbell)

Military Press (Barbell)

Leg Extension

Leg Curl

Hanging Leg Raise

Lateral Raise (Cable)

Pull Apart (Cable)

Overhead Tricep Extension (Cable)

Face Pull

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

Dip (Bodyweight)

Lat Pulldown (Close Grip)

Incline Curl (Dumbbell)

Upright Row (Cable)

Deadlift (Barbell)

Shrug (Barbell)

Lat Pulldown

Decline Crunch

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Hammer Curl

Bench Press (Dumbbell)

Seated Calf Raise

Hang Clean

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