Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
The problem: you're just starting and don't want to waste time in the gym. You want to build muscle as quickly as possible, and not fail like so many other beginners do.
The solution: a 20 week quick start program that takes you from point A to point Z, providing you with specific workout plans that will help you reach the level of success you are after.
This workout program features 3 specific stages:
Stage 1 - Neuromuscular Adaptation Stage. Weight is moderate. The focus during this 4 week stage is on learning the exercises, practicing proper form, and developing the habit of actually getting to the gym and not missing workouts. You will be working out only twice a week, but using the same workout each day.
Stage 2 - Conditioning and Building Stage. Another 4 week stage. You will be training 3 days per week, and learning how to push yourself properly on each exercise. Sets will be maximized and you will start to addstrength and muscle at a quality rate.
Stage 3 - Maximizing Beginner Gains Stage. This is a 12 week stage that will have your working out 4 days per week. The format will be an upper/lower style of training. You will get as strong as possible in conventional muscle building rep ranges, and will never waste a set.
Maximizing Sets - Maximizing Progress
Stage 1 - This stage is a feeling out stage. Start with a moderately light weight and only add weight to an exercise when the sets feel relatively easy. Don't rush into weight additions. First and foremost you want to develop consistency and an understanding of exercise form. Once you hit a nice stride, then slowly add weight as you can.
Stage 2 - Using good form, start to focus on pushing sets for more and more reps. You do not want to train to failure, not perform reps with sloppy form. Add weight when you reach the recommended number of reps for a set.
Stage 3 - Push every set for as many reps as possible - no exceptions. Never waste a set. Stop each set when you feel like you might fail on the next rep, or when you form starts to slip. Add weight when you reach the recommended number of reps per set.
Stage 1
- Monday - Workout A
- Thursday - Workout A
Note: Days of the week are presented for example purposes only.
Stage 1 Workout A Exercise Sets Reps Squats 2 10 Bench Press 2 10 Stiff Leg Deadlift 2 10 Barbell Row 2 10 Military Press 2 10 Skullcrushers 2 10 Dumbbell Curls 2 10 Seated Calf Raises 2 10 Sit Ups 2 10
Stage 2
- Monday - Workout A
- Wednesday - Workout B
- Friday - Workout C
Note: Days of the week are presented for example purposes only.
Stage 2 Workout A Exercise Sets Reps Squats 3 10 Bench Press 3 10 Leg Curls 3 10 Barbell Rows 3 10 Military Press 3 10 Skullcrushers 3 10 EZ Bar Preacher Curls 3 10 Seated Calf Raise 3 10 Sit Ups 3 10-25
Stage 2 Workout B Exercise Sets Reps Stiff Leg Deadlift 3 10 Leg Press 3 10 Dumbbell Flyes 3 10 Pull Ups or Lat Pull Down 3 10 Bent Over Reverse Dumbbell Flye 3 10 Dips 3 10 Hammer Curls 3 10 Dumbbell Shrugs 3 10 Dumbbell Side Bends 3 10
Stage 2 Workout C Exercise Sets Reps Squats 3 10 Incline Dumbbell Bench Press 3 10 Leg Curls 3 10 One Arm Dumbbell Row 3 10 Seated Arnold Press 3 10 Cable Tricep Extensions 3 10 Dumbbell Curls 3 10 Standing Calf Raises 3 10 Plank 3 60 sec
Stage 3
- Monday - Workout A
- Tuesday - Workout B
- Thursday - Workout C
- Friday - Workout D
Note: Days of the week are presented for example purposes only.
Stage 3 Workout A Exercise Sets Reps Squats 3 10 Leg Extensions 3 10 Leg Curls 3 10 Seated Calf Raises 3 15 Decline Weighted Sit Up 3 15-25 Barbell Shrugs 3 10
Stage 3 Workout B Exercise Sets Reps Bench Press 3 10 One Arm Dumbbell Row 3 10 Military Press 3 10 Dips or Cable Extensions 3 10 Pull Ups 3 AMAP EZ Bar Curls 3 10
Stage 3 Workout C Exercise Sets Reps Stiff Leg Deadlift 3 10 Squats 2 15 Leg Press 3 15 Standing Calf Raises 3 15 Plank 3 60 sec Dumbbell Shrugs 3 10
Stage 3 Workout D Exercise Sets Reps Incline Dumbbell Bench Press 3 10 Barbell Rows 3 10 Seated Arnold Press 3 10 Close Grip Bench Press 3 10 Pull Ups 3 AMAP Seated Dumbbell Curls 3 10
Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
The problem: you're just starting and don't want to waste time in the gym. You want to build muscle as quickly as possible, and not fail like so many other beginners do.
The solution: a 20 week quick start program that takes you from point A to point Z, providing you with specific workout plans that will help you reach the level of success you are after.
This workout program features 3 specific stages:
Stage 1 - Neuromuscular Adaptation Stage. Weight is moderate. The focus during this 4 week stage is on learning the exercises, practicing proper form, and developing the habit of actually getting to the gym and not missing workouts. You will be working out only twice a week, but using the same workout each day.
Stage 2 - Conditioning and Building Stage. Another 4 week stage. You will be training 3 days per week, and learning how to push yourself properly on each exercise. Sets will be maximized and you will start to addstrength and muscle at a quality rate.
Stage 3 - Maximizing Beginner Gains Stage. This is a 12 week stage that will have your working out 4 days per week. The format will be an upper/lower style of training. You will get as strong as possible in conventional muscle building rep ranges, and will never waste a set.
Maximizing Sets - Maximizing Progress
Stage 1 - This stage is a feeling out stage. Start with a moderately light weight and only add weight to an exercise when the sets feel relatively easy. Don't rush into weight additions. First and foremost you want to develop consistency and an understanding of exercise form. Once you hit a nice stride, then slowly add weight as you can.
Stage 2 - Using good form, start to focus on pushing sets for more and more reps. You do not want to train to failure, not perform reps with sloppy form. Add weight when you reach the recommended number of reps for a set.
Stage 3 - Push every set for as many reps as possible - no exceptions. Never waste a set. Stop each set when you feel like you might fail on the next rep, or when you form starts to slip. Add weight when you reach the recommended number of reps per set.
Stage 1
- Monday - Workout A
- Thursday - Workout A
Note: Days of the week are presented for example purposes only.
| Stage 1 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Squats | 2 | 10 |
| Bench Press | 2 | 10 |
| Stiff Leg Deadlift | 2 | 10 |
| Barbell Row | 2 | 10 |
| Military Press | 2 | 10 |
| Skullcrushers | 2 | 10 |
| Dumbbell Curls | 2 | 10 |
| Seated Calf Raises | 2 | 10 |
| Sit Ups | 2 | 10 |
Stage 2
- Monday - Workout A
- Wednesday - Workout B
- Friday - Workout C
Note: Days of the week are presented for example purposes only.
| Stage 2 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Squats | 3 | 10 |
| Bench Press | 3 | 10 |
| Leg Curls | 3 | 10 |
| Barbell Rows | 3 | 10 |
| Military Press | 3 | 10 |
| Skullcrushers | 3 | 10 |
| EZ Bar Preacher Curls | 3 | 10 |
| Seated Calf Raise | 3 | 10 |
| Sit Ups | 3 | 10-25 |
| Stage 2 | ||
|---|---|---|
| Workout B | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlift | 3 | 10 |
| Leg Press | 3 | 10 |
| Dumbbell Flyes | 3 | 10 |
| Pull Ups or Lat Pull Down | 3 | 10 |
| Bent Over Reverse Dumbbell Flye | 3 | 10 |
| Dips | 3 | 10 |
| Hammer Curls | 3 | 10 |
| Dumbbell Shrugs | 3 | 10 |
| Dumbbell Side Bends | 3 | 10 |
| Stage 2 | ||
|---|---|---|
| Workout C | ||
| Exercise | Sets | Reps |
| Squats | 3 | 10 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Leg Curls | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10 |
| Seated Arnold Press | 3 | 10 |
| Cable Tricep Extensions | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Standing Calf Raises | 3 | 10 |
| Plank | 3 | 60 sec |
Stage 3
- Monday - Workout A
- Tuesday - Workout B
- Thursday - Workout C
- Friday - Workout D
Note: Days of the week are presented for example purposes only.
| Stage 3 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Squats | 3 | 10 |
| Leg Extensions | 3 | 10 |
| Leg Curls | 3 | 10 |
| Seated Calf Raises | 3 | 15 |
| Decline Weighted Sit Up | 3 | 15-25 |
| Barbell Shrugs | 3 | 10 |
| Stage 3 | ||
|---|---|---|
| Workout B | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10 |
| Military Press | 3 | 10 |
| Dips or Cable Extensions | 3 | 10 |
| Pull Ups | 3 | AMAP |
| EZ Bar Curls | 3 | 10 |
| Stage 3 | ||
|---|---|---|
| Workout C | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlift | 3 | 10 |
| Squats | 2 | 15 |
| Leg Press | 3 | 15 |
| Standing Calf Raises | 3 | 15 |
| Plank | 3 | 60 sec |
| Dumbbell Shrugs | 3 | 10 |
| Stage 3 | ||
|---|---|---|
| Workout D | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 3 | 10 |
| Barbell Rows | 3 | 10 |
| Seated Arnold Press | 3 | 10 |
| Close Grip Bench Press | 3 | 10 |
| Pull Ups | 3 | AMAP |
| Seated Dumbbell Curls | 3 | 10 |
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