Workout Goal: Build lean muscle mass while increasing strength
Features: Upper/Lower Workout Split, pyramid scheme reps, trisets, drop sets
Once you’re at the point where you’ve been following a workout for a given amount of time and aren’t quite seeing the same results as you have in the past, it’s time to look at little ways that you can boost the intensity of the workout again so that your muscles start sitting up and responding.
One of the key reasons why many people never reach their full muscular potential is simply because they aren’t trying to push their limits, always doing new things in the gym to see just how far they can take their strength level.
This workout is going to change that. You’ll be incorporating a variety of different advanced training methods within its structure including pyramid scheme reps, trisets, and drop sets.
When pyramiding your reps you’ll be starting with a higher number of reps and then working your way downwards as the sets progress along. Note when doing this if you can increase the weight as you go, definitely be sure to do so.
With trisets, you’ll pair three exercises immediately back to back with no rest until the third one is completed, really enhancing your ability to tolerate fatigue. Note these will be intense so you’re only doing them once per workout max.
Finally, you’ll be doing a few drop sets where you begin at your normal weight level, perform one set, and then immediately drop the weight back down and do a second set. Once that’s completed, drop it one more time and try and crank out as many reps on that third set as possible.
- Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
- Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
- Focus on lifting heavy first and foremost. If you need to rest slightly longer than what’s indicated to keep the weight heavy, do so.
- At the same time, always make sure you’re maintaining the proper form. If good form is not used, injury risk will be high.
- Perform the workout using a Monday/Wednesday/Thursday/Friday set-up or a Tuesday/Wednesday/Friday /Saturday set-up
- Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery
- Consider using a spotter on the heavier lifts such as bench press so that you can push yourself to the maximum
- Don’t forget to maintain your regular breathing patterns through the trisets and drop sets as this will help prevent pre-mature fatigue and feelings of being light headed
Day 1: Monday
|Bench Press||3||10-8-6||2 minutes|
|Barbell Rows||3||10-8-6||2 minutes|
|Lat Pull-Down||3||10-8-6||90 seconds|
|Shoulder Press (drop set)||2 drop sets||8-8-as many as possible||90 seconds|
|Triset: Bicep Curl , Tricep extension , Lateral Raise||2||10||45 seconds|
|Reverse Fly||2||10||45 seconds|
|Hanging Leg Raise||2||12||30 seconds|
|Decline Weighted Ab Crunch||2||12||30 seconds|
Day 2: Tuesday
|Leg Extensions (drop set)||3||8-8-8||60 seconds|
|Hamstring Curl (drop set)||3||8-8-8||60 seconds|
|Superset: Standing Calf Raise and seated calf raise||2||12||30 seconds|
Day 3: Thursday
|Bench Press||3||10-8-6||2 minutes|
|Horizontal Rows||3||10-8-6||2 minutes|
|Upright Row||2 drop sets||8-8-as many as possible||90 seconds|
|Incline Chest Fly||3||10||90 seconds|
|Triset: Hammer Curl, Tricep Dips, Front Raise||2||10||45 seconds|
|Decline Weighted Ab Crunch with a twist||2||12||30 seconds|
Day 4: Friday
|Leg Press (drop set)||3||8-8-8||2 minutes|
|Triset: Lunges, Hamstring Curl, Leg Extension||2||10||2 minutes|
|Standing Calf Raise||2||12||30 seconds|
|Seated Calf Raise||2||12||30 seconds|