Men's Programs | Weight Training Programs

Muscle and Strength 1



Description

The 12-week Muscle and Strength 1 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle in the 9–11 and 6–8 rep ranges, and build strength in the 3–5 rep range
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of dropset training

The program consists of two pull–push splits, which means that there are four workouts (A, B, C, and D). Workouts A and C will train the pull muscles of your body; workouts B and D will train the push muscles of your body.

In weeks 1, 4, 7, and 10, you will train in the 9–11 rep range (muscle); in weeks 2, 5, 8, and 11, you will train in the 6–8 rep range (muscle); and in weeks 3, 6, 9, and 12, you will train in the 3–5 rep range (strength).

Please read the Overview of men’s weight training programs before you start this program.

Suitability

  • Lifters who have completed the Muscle 2 program
  • Anyone who has at least 9 months of consistent weight training experience

Instructions

  • Complete the workouts in the order provided
  • The recommend workout schedule is ABXCDXX (where ‘X’ is a rest day). Try not to work out for four days in a row and have three days off
  • Complete the exercises in the order provided
  • Perform all of the sets for each exercise before moving on to the sets of the next exercise
  • During muscle weeks, rest for 30 to 90 seconds between sets and 1 to 2 minutes between exercises
  • During strength weeks, rest for 2 to 5 minutes between sets and 1 to 2 minutes between exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and the movement patterns
  • If you get bored of an exercise, see the Overview of men’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise alternatives
  • Always use an amount of weight that will make hitting the rep range challenging
  • Whenever you have to increase the weight, add a maximum of 5 lb (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • In weeks 1, 4, 7, and 10, take the last set of every exercise to failure. Then, without resting, reduce the amount of weight on the bar and continue until failure again. This intensity technique is known as dropset training. Note that it is not safe to use it on some exercises, such as the barbell squat, unless you have a spotter. If you do not have a spotter, do not use the technique
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed the Muscle and Strength 1 program, you must take a deload week. Only then can you move on to the next program or redo the same program
Workout A (Pull)
ExerciseSets x Reps
Muscle weeksStrength weeks
*Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Barbell deadlift3 x 9–113 x 6–83 x 3–5
Seated or lying leg curl2 x 9–112 x 6–82 x 3–5
Seated cable row3 x 9–113 x 6–83 x 3–5
Reverse dumbbell fly3 x 9–113 x 6–83 x 3–5
EZ bar curl3 x 9–113 x 6–83 x 3–5
Dumbbell Cuban rotation2 x 15–202 x 15–202 x 10–15
Bicycle crunch3 x 20–253 x 25–303 x 30–35
*If possible, perform a dropset for the last set of every exercise
Workout B (Push)
ExerciseSets x Reps
Muscle weeksStrength weeks
*Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Dumbbell lunge3 x 9–113 x 6–83 x 3–5
Barbell hip thrust2 x 9–112 x 6–82 x 3–5
Machine standing calf raise3 x 20–253 x 15–203 x 10–15
Barbell bench press3 x 9–113 x 6–83 x 3–5
Incline reverse-grip dumbbell bench press2 x 9–112 x 6–82 x 3–5
Seated overhead EZ-bar triceps extension2 x 9–112 x 6–82 x 3–5
One-leg front plank2 x 60–90 s2 x 60–90 s2 x 90–120 s
*If possible, perform a dropset for the last set of every exercise. s = seconds
Workout C (Pull)
ExerciseSets x Reps
Muscle weeksStrength weeks
*Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Pull-up with dumbbell between feet3 x 9–113 x 6–83 x 3–5
Bent-over dumbbell row2 x 9–112 x 6–82 x 3–5
Cable face pull3 x 9–113 x 6–83 x 6–8
Dumbbell curl3 x 9–113 x 6–83 x 3–5
Weighted captain’s chair leg and hip raise3 x 9–113 x 6–83 x 6–8
Wheel rollout3 x 10–153 x 15–203 x 15–20
Twisting hyperextension holding a plate to chest2 x 9–112 x 6–82 x 6–8
*If possible, perform a dropset for the last set of every exercise
Workout D (Push)
ExerciseSets x Reps
Muscle weeksStrength weeks
*Weeks 1, 4, 7, 10Weeks 2, 5, 8, 11Weeks 3, 6, 9, 12
Barbell squat3 x 9–113 x 6–83 x 3–5
Machine seated calf raise3 x 20–253 x 15–203 x 10–15
Hammer-grip dumbbell bench press3 x 9–113 x 6–83 x 3–5
Standing incline cable fly2 x 9–112 x 6–82 x 3–5
Dumbbell one-arm shoulder press2 x 9–112 x 6–82 x 3–5
Triceps rope push-down2 x 9–112 x 6–82 x 3–5
Lying side hip raise2 x 20–252 x 25–302 x 30–35
*If possible, perform a dropset for the last set of every exercise

Alternatives for the cable/machine exercises



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