PROGRAM DETAILS✔️ Exclusive community group✔️ Daily workouts✔️ Sets, reps, exercises, videos, form tips, &amp; more✔️ Weekly live Q&amp;A + check-in✔️ Nutrition principles &amp; guidance✔️ ‘The Calum Way’ Nutrition Plan✔️ &amp; More&nbsp;TRAINING DETAILS✔️ 5-6 Days Training / Week + 1-2 rest days✔️ Mass-gaining focus✔️ Gym access needed&nbsp;I'm so pumped for this challenge! I'll be starting this same mass protocol on March 28 with the rest of you and will be posting check-ins / photos in our private community as we all hit it together!&nbsp;UPDATE: I've officially released the challenge as a standalone 6-week program, which contains full access to the training, nutrition, &amp; private community!

Gaining quality mass requires more than throwing weights around in the gym. Without a diligent and consistent approach to nutrition and supplementation, you're setting yourself up for failure.&nbsp;Think of it this way: We spend hours and hours developing our training plan, and even more hours putting it into action in the gym. In order to really achieve our goals over the next 6 weeks, we’re going to need to dial in our nutrition.&nbsp;&nbsp;Pick Your PathThe number one mistake people make when trying to "bulk" is undereating. They get too fixated on the training and don’t put enough effort into their nutrition.&nbsp;Below are the two most common outcomes:<ol><li>You end up eating far below maintenance to support our high-volume training regimen, and plateau shortly after beginning our training.</li><li>You eat nothing but junk and gain an unnecessary and unhealthy amount of body fat in a short time frame.</li></ol>&nbsp;Both of these flawed approaches generally result from the same root problem: Not eating enough solid meals. The first failed bulker tries to fit all his calories into three squares a day – you just can't eat enough calories to add serious mass that way.&nbsp;The second tries to do the same with three meals of trash per day or gulps a steady supply of calorically dense foods all day, overshooting his caloric needs by 1000 calories or more.&nbsp;There are two ways to do this the right way: The know-your-numbers way, and the Calum way. Here's what you need to know about both.&nbsp;Option 1: The Know-Your-Numbers WayIf you're following this route, you'll need to know how to track your calories and macros. If that's the case, here's what you're going to do: As you begin the program, start by adding an additional 200-300 calories per day, mainly from carbs, to your current macros.&nbsp;Then, start weighing yourself. Although not the only indicator of progress, tracking your weight is an important piece of the puzzle. Three times a week, weigh yourself first thing in the morning. Take the average to monitor progress over time.&nbsp;If you gain more than 1.5 pounds, hold steady and reassess after the next week. If you once again gain more than 1.5 pounds, you are more than likely gaining significant fat in addition to muscle. This is not necessarily bad, but it depends on your end goal. Only you can decide how much body fat you're willing to put on. If you're OK with gaining both muscle and substantial fat, then continue at a rate of a maximum of 2-3 pounds per week; however, if you're looking to minimize fat gain, strive for 0.5-1.5 pounds per week.&nbsp;If you gain less than 1.5 pounds, hold steady and reassess after the next week. If your rate of gain slows next week, increase your calories by 5-10 percent. If you continue at this pace, don't change your calories.&nbsp;If you lose weight or maintain it, boost your caloric intake by 5-10 percent of total calories to ensure you don't fall off the gain train.&nbsp;Option 2: The Calum WayHere’s my four-word philosophy to mass-building: "Eat protein. Eat carbs." If you want to build mass like and old-school bodybuilder in the offseason, eat like one!&nbsp;My Nutrition GuidelinesThat means multiple moderately-sized, protein-rich meals a day. Start with five, each one about 3-4 hours apart.&nbsp;For the next six weeks, build your day around the classics:<ul><li>-Chicken/beef/pork and rice</li><li>-Ground meat and rice</li><li>-Fish and rice</li><li>-Eggs and oatmeal</li><li>-Yogurt and oatmeal</li><li>-Meat and potatoes</li><li>-Meat and vegetables</li><li>-Protein shakes</li></ul>These meals are your best friends. Every now and then, eat something completely out of the norm so you don’t get bored with it—or even worse—fail to eat enough. If you want to sub out one of them for, say, an In-N-Out burger or some ice cream, that's your choice. But consider that your meal, and track your weight just as closely as in the "know your numbers" option.&nbsp;If you're gaining more than 2-3 pounds a week consistently, consider getting off my course and tracking your calories and macros more closely instead.&nbsp;Prioritize ProteinThis applies to both of the previous options. Protein is the building block of muscle, and without an appropriate amount, it's very challenging to gain muscle. Insufficient protein also leads to poor recovery, which translates to pitiful performance and possibly even muscle loss.&nbsp;But how much? The old way of prioritizing protein was to focus on total daily intake. That number can still be useful, but we know now that the best approach to building muscle is to consume the optimal amount of protein every 3-4 hours. A solid starting point is 1 gram per pound of body weight daily, spread across at least five meals.&nbsp;Here's how that breaks down for various weights:<ul><li>160-pounds: 32 grams per meal, 5 times daily</li><li>180-pounds: 36 grams per meal, 5 times daily</li><li>200-pounds: 40 grams per meal, 5 times daily</li></ul>&nbsp;If your protein intake isn't up to that standard, get it there ASAP. Otherwise, this program will most likely not do what you want it to.&nbsp;The Importance of LeucineThere's no way around this: Bulking is easier when it's powered by animal protein. So when selecting protein sources for this mass-building phase, prioritize lean animal proteins, as these sources are much richer in leucine compared to plant sources of protein such as tofu, nuts, seeds, beans, and legumes.&nbsp;Currently, there is no per-body-weight recommendation for optimal leucine intake. A general consensus is to aim for 2.5-4.0 grams every 3-4 hours to maximally stimulate muscle building. Depending on your size in relation to the average 180-pound male, you may need to adjust intake accordingly. This list can help you figure out the portion of protein you need to get the job done (<a target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/19403715/">Norton, et all</a>)&nbsp;Whey<ul><li>Total protein: 12%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 27 g</li><li>Amount of food required: depends on brand and type</li></ul>&nbsp;Milk<ul><li>Total protein: 9.8%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 33 g</li><li>Amount of food required: 33 oz. (4 cups)</li></ul>&nbsp;Casein<ul><li>Total protein: 9.3%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 34 g</li><li>Amount of food required: depends on brand and type</li></ul>&nbsp;Eggs<ul><li>Total protein: 8.6%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 37 g</li><li>Amount of food required: 5 large eggs</li></ul>&nbsp;Fish<ul><li>Total protein: 8.1%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 40 g</li><li>Amount of food required: 6 oz.</li></ul>&nbsp;Beef<ul><li>Total protein: 8%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 40 g</li><li>Amount of food required: 4.7 oz.</li></ul>&nbsp;Pork<ul><li>Total protein: 8%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 40 g</li><li>Amount of food required: 4.9 oz.</li></ul>&nbsp;Chicken<ul><li>Total protein: 7.5%&nbsp;</li><li>Amount to reach 3.2-4.4 g of leucine: 43 g</li><li>Amount of food required: 4.9 oz.</li></ul>&nbsp;We also now know that the so-called post-workout anabolic window is not as important as once thought. However, it can still make a difference in your physique, if only by enforcing the ritual of the protein shake. If your choice is either sucking down a shake right after training or waiting a couple of hours to eat something else—and missing out on that protein in the meantime—the choice is clear!&nbsp;Simply put, make sure you’re eating enough protein within a reasonable amount of time following your training regimen. Within 60 minutes is a good rule of thumb. To further capitalize on this potential 1- to 2-percent boost, consider choosing a whey protein to reap the benefits of rapid delivery of protein to your muscles.&nbsp;How To Eat A LotIn case it hasn't been made clear by now, eating three times per day simply will not cut it if your goal is monster size. Spreading your caloric surplus across 5-6 meals per day will allow you to adequately fuel at each meal so you don't leave the table a bloated, uncomfortable mess.&nbsp;An average 185-pound male may need close to 3500 calories per day to support his goals. If he were to eat only three times per day, he would need to aim for nearly 1200 calories per meal. Unless you're eating at Chipotle or IHOP for each meal, this will prove to be quite a task—and an expensive one at that. On the other hand, if this individual chooses five meals per day, he will only need to average 700 calories per meal, which is much more doable.&nbsp;The higher your caloric intake, the more you may benefit from spreading your intake evenly throughout the day. To optimally support growth and recovery, aim to eat every 3-4 hours, placing high importance on the pre- and post-workout meal. For those of you that have difficulty meeting your goal intake, use liquid calories such as shakes and smoothies to help you better digest your large meals. Also consider adding calorie-dense toppings and spreads to your nutrient-dense choices. Great options include peanut butter, ice cream, or avocado.&nbsp;&nbsp;The other nice thing about all of those classic bodybuilder meals above? They all prep easily. So shop big, pack your Tupperware, and eat like it's your job.&nbsp;Start Building NowRemember, gaining quality weight isn't always easy. Sometimes, you simply won't be hungry, even when the clock says to eat. This will be a crossroads at which you need to decide how badly you want your goal. Tracking your weight and adjusting your approach accordingly will serve as instrumental tools to your success.&nbsp;When you're struggling, keep it simple. Eat protein. Eat carbs. Eat enough. Eat often enough. Then train hard and repeat. Let’s do this!

Nutrition Principles & Overview (NEW)

Make sure you’re getting 7-9 hours of sleep &amp; drink a lot of water. Feel free to get outside and walk around or do some mobility / stretching work if you want to remain active.&nbsp;&nbsp;Judging by the two off days a couple weekends ago, it might be hard for some of you to sit still today. If you really want to get after it, feel free to hit the gym and do some lighter / higher volume isolation movements on your weaker muscles. Don't overdo it on the weights and stay away from heavy compound lifts today. Make sure you're at least giving your body some rest.&nbsp;

Day 27 (Sat, Apr. 23) - REST

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/OuQRFESW-xlIDLCFw.mp4">Incline Dumbbell Fly</a> – 2 sets x 10-15 reps (rest 90 sec)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/OuQRFESW-xlIDLCFw.mp4">Incline Dumbbell Fly</a> – 4 sets x 8-12 reps (rest 1-3 mins)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-incline-chest-press">Leverage Chest Incline Press</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover">Straight Arm Dumbbell Pullover</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=MVWlBGha2Qw">Flat Dumbbell Press</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/cable-iron-cross">Cable Crossover</a> – 2 sets x 10-12 reps (rest 90 sec)

Day 37 (Tue, May 3) - Chest

Superset Warm-UpUse light weight and stop each set short of failure.<ul><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/TRjDuloU-xlIDLCFw.mp4">Seated Dumbbell Side Raise</a> – 2 sets x 10-15 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 2 sets x 10-15 reps (rest 90 sec)</li></ul>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ul><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/TRjDuloU-xlIDLCFw.mp4">Seated Dumbbell Side Raise</a> – 3 sets x 8-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 3 sets x 8-12 reps (rest 90 sec)</li></ul>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row">Standing Dumbbell Upright Row</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/barbell-front-raise">Barbell Front Raise</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/d8yX50R4-xlIDLCFw.mp4">Reverse Pec-Deck</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/LQj5ETPU-xlIDLCFw.mp4">Standing Calf Raise</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/JJCD9Px9-xlIDLCFw.mp4">Seated Calf Raise</a> – 3 sets x 8-12 reps (rest 1 min)

Day 39 (Thurs, May 5) - Shoulders, Calves

Make sure you’re getting 7-9 hours of sleep &amp; drink a lot of water. Feel free to get outside and walk around or do some mobility / stretching work if you want to remain active.&nbsp;

Day 41 (Sat, May 7) - REST

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl-gethin-variation">Seated Leg Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl-gethin-variation">Seated Leg Curl</a> – 4 sets x 8-12 reps (rest 90 seconds)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-stance-leg-press">Wide Stance Leg Press</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift">Smith Machine Stiff Legged Deadlift</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 3 sets x 8-12 reps (rest 90 seconds)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=qCR9bN3G1t4">Seated Leg Press</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat">Smith Machine Back Squat</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;7. Abs Superset<ul><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 3 sets x 20 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=OrjKuOaVVvQ">Ab Crunch Machine</a> – 3 sets x 20 reps (rest 1 minute after each superset)</li></ul>

Day 38 (Wed, May 4) - Quads, Hamstrings, Glutes, Abs

Warm-UpUse light weight and stop each set short of failure.Single Arm Preacher Curl – 2 sets x 10-15 reps (rest 1 min)<ul><li>Use free weights or machine</li></ul>&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=NgDEg8CMWk8">Single Arm Preacher Curl</a> – 3 sets x 8-12 reps (rest 90 seconds)<ul><li>Use free weights or machine</li></ul>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-curl">Seated Dumbbell Biceps Curl</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment">Cable V Bar Pushdown</a>– 3 sets x 8-12 reps (rest 1-3 mins)<ul><li>Use EZ-bar attachment if possible</li></ul>&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/cable-hammer-curls-rope-attachment">Cable Rope Hammer Curl</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/lying-triceps-press">EZ Bar Skull-crusher</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 4 sets x 20 reps (rest 1 min)

Day 40 (Fri, May 6) - Arms, Abs

Day 42 (Sun, May 8) - REST

Thanks everybody for joining and for all the great questions! Here's the recording for anybody who missed it. See you on the next one!

April 11th/12th - Live Q&A Recording

Day 7 (Sunday, Apr. 3): Rest

Hey everybody, welcome to the 6 Week Mass Transformation Challenge! I'm so excited to have you here, these next 6 weeks are going to be incredible! Read on for some important instructions &amp; details on how everything will work.&nbsp;Overview&nbsp;First and foremost, all of the details for the challenge will be delivered in your portal here.&nbsp;&nbsp;Community&nbsp;You will also see a community section in your portal. I'd encourage all of you to add a profile picture to your account and GO INTRODUCE YOURSELF NOW with a post / comment in the community section! This community is going to be a key place for us to hang out and heck in throughout the challenge.&nbsp;&nbsp;Training &amp; Nutrition Details&nbsp;I will be releasing the training &amp; nutrition details before we start together on March 28, 2022. Keep an eye on your portal for more details as we get closer to the challenge start date.&nbsp;&nbsp;Transformation Photos &amp; Challenge InstructionsIn the meantime, please mark this item as complete and proceed to the instructions for your transformation photos. **Transformation photos are necessary to be eligible to win this challenge!

Welcome - Please Read Carefully

Superset Warm-UpUse light weight and stop each set short of failure.<ul><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/TRjDuloU-xlIDLCFw.mp4">Seated Dumbbell Side Raise</a> – 2 sets x 10-15 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 2 sets x 10-15 reps (rest 1 min)</li></ul>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ul><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/TRjDuloU-xlIDLCFw.mp4">Seated Dumbbell Side Raise</a> – 3 sets x 8-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 3 sets x 8-12 reps (rest 1 min)</li></ul>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row">Standing Dumbbell Upright Row</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/barbell-front-raise">Barbell Front Raise</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/d8yX50R4-xlIDLCFw.mp4">Reverse Pec-Deck</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/LQj5ETPU-xlIDLCFw.mp4">Standing Calf Raise</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/JJCD9Px9-xlIDLCFw.mp4">Seated Calf Raise</a> – 3 sets x 8-12 reps (rest 1 min)

Day 11 (Thurs, Apr. 7) - Shoulders, Calves

***Please follow the instructions below to be eligible to win the prizes for this challenge!&nbsp;&nbsp;Please send your before photos to <a href="mailto:cjwvm9@gmail.com">cjwvm9@gmail.com</a> NO LATER THAN March 28, 2022 at 11:59pm EST.&nbsp;&nbsp;Instructions below:&nbsp;<ul><li>Email address: <a href="mailto:cjwvm9@gmail.com">cjwvm9@gmail.com</a></li><li>Subject of email: [Your Name]: 6 Week Mass Transformation</li><li>Email me 3 photos (front, side, back shots) all in the same email (instructions below)</li><li>Make sure to use the correct posture for the photos, as you can see here: <a target="_blank" rel="noopener noreferrer" href="https://storage.googleapis.com/solin-images-prod/_transformation.png">https://storage.googleapis.com/solin-images-prod/_transformation.png</a></li><li>Your stomach area should be visible, as this is a great indicator of weight loss and/or muscle gain</li><li>Please hold up a visible sheet of paper or notebook for the photos that says: “Before Photos: 6 Week Mass Transformation"</li></ul>

Send “Before” Transformation Photos

Day 1 let's gooo! Time to get juicy!!&nbsp;My back has always been one of the most difficult parts of my body to build. So, you're not alone if you struggle on back day. That said, your back is an essential part of a balanced, symmetrical physique. If you want to look good from every angle, you need wide lats and thick erectors.&nbsp;You should be lifting weight that's heavy enough for you to fail at about 10 reps. Hit every set.&nbsp;You don't need to rush through this workout. Rest 1-3 minutes between sets. When you're lifting, put your blinders on and go to work.&nbsp;Warm-Up SupersetUse light weight and stop each set short of failure.<ol><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 2 sets x 10-15 reps</li><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 4 sets x 10-12 reps (no rest)</li><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 4 sets x 10-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=lj2Bz2VQjS4">Machine Low Row</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=nhWPIm0tcTI">Leverage High Row</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown">Close Grip Pulldown</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/one-arm-lat-pulldown">Single Arm Pulldown</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 2 sets x 12-15 reps (rest 1 minute)Add weight if needed to stay within rep range

Day 1 (Monday, Mar. 28): Back

I chose these exercises because they provide the best pump and will hit your biceps and triceps from every angle. If you can get through these arms exercises without ripping your shirt, you probably left too many reps in the tank!&nbsp;&nbsp;Once you're done with your arms carnage, hit the deck for some abs training. Don't cut any of these circuits short or skip any of the reps. Thick abs are built just like any other muscle—with heavy reps!&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/S4obGNlU-xlIDLCFw.mp4">EZ Bar Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/S4obGNlU-xlIDLCFw.mp4">EZ Bar Curl</a> – 4 sets x 10-15 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/zekM6Exc-xlIDLCFw.mp4">Preacher Curl</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/machine-bicep-curl">Machine Bicep Curl</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment">Cable V Bar Pushdown</a> – 4 sets x 10-15 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/lying-triceps-press">EZ Bar Skull-crusher</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=KvrP8c6eVBc">Overhead Triceps Extension</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;7. Abs Triset<ol><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 3 sets x 20 reps</li><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/flat-bench-leg-pull-in">Lying Bench Reverse Crunch</a> – 3 sets x 20 reps</li><li>-<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=OrjKuOaVVvQ">Ab Crunch Machine</a> – 3 sets x 20 reps (rest 1 minute after each triset)</li></ol>

Day 5 (Friday, Apr. 1): Arms and Abs

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For today, there aren't that many exercises and there aren't that many sets. So, every single rep you do has value. Do them heavy and do them right. Otherwise, why the hell would you waste your time in the gym?&nbsp;&nbsp;Rest 1-3 minutes between sets. When you're ready to get back on the iron, go as hard as you can.&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=XjD5ee9sOhM">Machine Chest Fly</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=XjD5ee9sOhM">Machine Chest Fly</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-incline-chest-press">Leverage Chest Incline Press</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press">Machine Chest Press</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/mUqR6l3f-xlIDLCFw.mp4">Dumbbell Fly</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press">Incline DB Bench Press</a> – 3 sets x 10-12 reps (rest 1 minute)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-decline-chest-press">Leverage Decline Chest Press</a> – 3 sets x 10-12 reps (rest 1 minute)

Day 2 (Tuesday, Mar. 29) - Chest

Are your quads sore from yesterday? Good! That means you did the workout right. Today, try to take your training to the next level and crush your hamstrings and calves.&nbsp;&nbsp;Remember to rest 1-3 minutes between sets. We're not doing a high-intensity cardio workout. We're training for gains!&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/070RODCc-xlIDLCFw.mp4">Lying Leg Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/070RODCc-xlIDLCFw.mp4">Lying Leg Curl</a> – 4 sets x 10-15 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/Y8rIeTWR-xlIDLCFw.mp4">Dumbbell Romanian Deadlift</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift">Smith Machine Stiff Legged Deadlift</a> – 3 sets x 10-15 reps (rest 90 seconds)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-stance-leg-press">Wide Stance Leg Press</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=dhRz1Ns60Zg">Calf Press on Leg Press Machine</a> – 5 sets x 10-15 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/thigh-adductor">Thigh Adductor</a> – 4 sets x 10-15 reps (rest 45 seconds)

Day 4 (Thursday, Mar. 31): Hamstrings, Calves

Shoulder time!! No matter if they're a weakness or a strength, there's nothing quite like the epic shoulder pump we’re all about to have during this workout today&nbsp;We’ve thrown in a few extra calves as well. Calves need a lot of frequent training to grow, so give them what they want!&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press">Machine Shoulder Press</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press">Machine Shoulder Press</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=lF6GVKn20sI">Dumbbell Lateral Raise</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise">Seated Rear Delt Fly</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-barbell-military-press">Seated Barbell Shoulder Press</a> – 3 sets x 10-15 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/JJCD9Px9-xlIDLCFw.mp4">Seated Calf Raise</a> – 5 sets x 10-20 reps (rest 1 min)

Day 6 (Saturday, Apr. 2): Shoulders & Calves

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/OuQRFESW-xlIDLCFw.mp4">Incline Dumbbell Fly</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/OuQRFESW-xlIDLCFw.mp4">Incline Dumbbell Fly</a> – 4 sets x 8-12 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-incline-chest-press">Leverage Chest Incline Press</a> – 3 sets x 8-12 reps (rest 1 minute)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover">Straight Arm Dumbbell Pullover</a> – 3 sets x 8-12 reps (rest 1 minute)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=MVWlBGha2Qw">Flat Dumbbell Press</a> – 3 sets x 8-12 reps (rest 1 minute)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/cable-iron-cross">Cable Crossover</a> – 2 sets x 10-12 reps (rest 1 minute)

Day 9 (Tue, Apr. 5) - Chest

Week 3 OverviewWelcome to week 3 – this week’s exercises will be the same as week 1. The goal of our training is to progressively overload the muscles, increasing our combination of weight/volume over time to promote muscle growth. So for this week, I want you focused on gradually increasing your weight or time under tension with exercise to promote that growth. If you’re sticking to the same weight as week 1, try to get an extra rep or two this week – just make sure you don’t compromise on your form.&nbsp;Today's WorkoutWarm-Up SupersetUse light weight and stop each set short of failure.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 2 sets x 10-15 reps</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 4 sets x 10-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 4 sets x 10-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=lj2Bz2VQjS4">Machine Low Row</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=nhWPIm0tcTI">Leverage High Row</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown">Close Grip Pulldown</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/one-arm-lat-pulldown">Single Arm Pulldown</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 2 sets x 12-15 reps (rest 1-3 mins)Add weight if needed to stay within rep range

Day 15 (Mon, Apr. 11): Back

Warm-UpUse light weight and stop each set short of failure.Single Arm Preacher Curl – 2 sets x 10-15 reps (rest 1 min)<ul><li>Use free weights or machine</li></ul>&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=NgDEg8CMWk8">Single Arm Preacher Curl</a> – 3 sets x 8-12 reps (rest 1 min)<ul><li>Use free weights or machine</li></ul>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-curl">Seated Dumbbell Biceps Curl</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment">Cable V Bar Pushdown</a>– 3 sets x 8-12 reps (rest 1 min)<ul><li>Use EZ-bar attachment if possible</li></ul>&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/cable-hammer-curls-rope-attachment">Cable Rope Hammer Curl</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/lying-triceps-press">EZ Bar Skull-crusher</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 4 sets x 20 reps (rest 1 min)

Day 12 (Fri, Apr. 8) - Arms, Abs

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=XjD5ee9sOhM">Machine Chest Fly</a> – 2 sets x 10-15 reps (rest 60-90 seconds)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=XjD5ee9sOhM">Machine Chest Fly</a> – 3 sets x 10-15 reps (rest 60-90 seconds)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-incline-chest-press">Leverage Chest Incline Press</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press">Machine Chest Press</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/mUqR6l3f-xlIDLCFw.mp4">Dumbbell Fly</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press">Incline DB Bench Press</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-decline-chest-press">Leverage Decline Chest Press</a> – 3 sets x 10-12 reps (rest 1-3 mins)

Day 16 (Tue, Apr. 12) - Chest

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/S4obGNlU-xlIDLCFw.mp4">EZ Bar Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/S4obGNlU-xlIDLCFw.mp4">EZ Bar Curl</a> – 4 sets x 10-15 reps (rest 1-3 mins)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/zekM6Exc-xlIDLCFw.mp4">Preacher Curl</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/machine-bicep-curl">Machine Bicep Curl</a> – 3 sets x 10-15 reps (rest 60-90 sec)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment">Cable V Bar Pushdown</a> – 4 sets x 10-15 reps (rest 60-90 sec)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/lying-triceps-press">EZ Bar Skull-crusher</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=KvrP8c6eVBc">Overhead Triceps Extension</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;7. Abs Triset<ul><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 3 sets x 20 reps</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/flat-bench-leg-pull-in">Lying Bench Reverse Crunch</a> – 3 sets x 20 reps</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=OrjKuOaVVvQ">Ab Crunch Machine</a> – 3 sets x 20 reps (rest 1 minute after each triset)</li></ul>

Day 19 (Friday, Apr. 15): Arms and Abs

Day 21 (Sunday, Apr. 17): Rest

Hammies &amp; calves today - just like yesterday, really focus on that mind-muscle connection with your hamstrings today. Make sure you feel the squeeze on both the eccentric &amp; concentric movements.&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/070RODCc-xlIDLCFw.mp4">Lying Leg Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/070RODCc-xlIDLCFw.mp4">Lying Leg Curl</a> – 4 sets x 10-15 reps (rest 90 sec)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/Y8rIeTWR-xlIDLCFw.mp4">Dumbbell Romanian Deadlift</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift">Smith Machine Stiff Legged Deadlift</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-stance-leg-press">Wide Stance Leg Press</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=dhRz1Ns60Zg">Calf Press on Leg Press Machine</a> – 5 sets x 10-15 reps (rest 1 min)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/thigh-adductor">Thigh Adductor</a> – 4 sets x 10-15 reps (rest 45 seconds)

Day 18 (Thu, Apr. 14): Hamstrings, Calves

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press">Machine Shoulder Press</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press">Machine Shoulder Press</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=lF6GVKn20sI">Dumbbell Lateral Raise</a> – 3 sets x 10-15 reps (rest 60-90 seconds)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/htoKOjl0-xlIDLCFw.mp4">Standing Dumbbell Shoulder Press</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise">Seated Rear Delt Fly</a> – 3 sets x 10-15 reps (rest 60-90 seconds)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-barbell-military-press">Seated Barbell Shoulder Press</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/JJCD9Px9-xlIDLCFw.mp4">Seated Calf Raise</a> – 5 sets x 10-20 reps (rest 1 min)

Day 20 (Saturday, Apr. 16): Shoulders & Calves

Week 4 OverviewWelcome to week 4 – this week’s exercises will be the same as week 2. Remember, we're focusing on progressively overloading the muscles. So just like last week, I want you focused on gradually increasing your weight or time under tension with exercise to promote that growth. If you’re sticking to the same weight as week 2, try to get an extra rep or two this week – just make sure you don’t compromise on your form. And if you decide to raise the weight, make sure you stay focused on that mind/muscle connection &amp; form. Don't rush your movements - let's get after it.&nbsp;&nbsp;Warm-Up SupersetUse light weight and stop each set short of failure.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 2 sets x 10-15 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 4 sets x 8-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 4 sets x 8-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=PgpQ4-jHiq4">Single Arm Dumbbell Row</a> – 3 sets x 8-12 reps (rest 90 sec)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/t-bar-row">T-Bar Row</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Wide-Grip Row</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-cable-pulley-rows">Single Arm Cable Seated Row</a> – 2 sets x 8-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 3 sets x 8-12 reps (rest 1 minute)Add weight if needed to stay within rep range

Day 22 (Mon, Apr. 18) - Back

Day 23 (Tue, Apr. 19) - Chest

Day 25 (Thurs, Apr. 21) - Shoulders, Calves

Day 26 (Fri, Apr. 22) - Arms, Abs

Make sure you’re getting 7-9 hours of sleep &amp; drink a lot of water. Feel free to get outside and walk around or do some mobility / stretching work if you want to remain active.&nbsp;&nbsp;Judging by the two off days a couple weekends ago, it might be hard for some of you to sit still today. If you really want to get after it, feel free to hit the gym and do some lighter / higher volume isolation movements on your weaker muscles. Don't overdo it on the weights and stay away from heavy compound lifts today. Make sure you're at least giving your body some rest.&nbsp;&nbsp;Tomorrow we start week 5. Big push for the last 2 weeks to finish out strong!

Day 28 (Sun, Apr. 24) - REST

Week 5 OverviewWelcome to week 5 – this week’s exercises will be the same as weeks 1 &amp; 3. Just 2 weeks to go, let's all push a little harder this week and get those muscles to grow as much as we can! Just like in the last few weeks, I want you focused on gradually increasing your weight or time under tension with exercise to promote that growth. If you can go up in weight and stick to the rep range, do it. If you’re sticking to the same weight as week 3, try to get an extra rep or two – just make sure you don’t compromise on your form.&nbsp;Today's WorkoutWarm-Up SupersetUse light weight and stop each set short of failure.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 2 sets x 10-15 reps</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/leverage-iso-row">Machine Seated Row</a> – 4 sets x 10-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=HxpAkxWe7Po">Straight Arm Cable Pullover</a> – 4 sets x 10-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=lj2Bz2VQjS4">Machine Low Row</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=nhWPIm0tcTI">Leverage High Row</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown">Close Grip Pulldown</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/one-arm-lat-pulldown">Single Arm Pulldown</a> – 3 sets x 10-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 2 sets x 12-15 reps (rest 1-3 mins)Add weight if needed to stay within rep range

Day 29 (Mon, Apr. 25): Back

Quad day - remember, we've separated quad work from hamstring work in weeks 1/3/5 to optimally grow our legs, so make sure you're really focusing on that mind-muscle connection with the quads today. Let’s get after it!&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 4 sets x 10-15 reps (rest 60-90 seconds)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=qCR9bN3G1t4">Seated Leg Press</a> – 4 sets x 10-15 reps (rest 1-3 mins)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat">Smith Machine Back Squat</a> – 3 sets x 10-15 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/zXsAj6sp-xlIDLCFw.mp4">Single Leg - Leg Press</a>– 3 sets x 10-15 reps (no rest between legs; rest 90 sec after both)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/XriGR85X-xlIDLCFw.mp4">Leg Press</a> – 3 sets x 10-15 reps (rest 2 min)

Day 31 (Wed, Apr. 27) - Quads

Day 30 (Tue, Apr. 26) - Chest

Logistics&nbsp;We will all begin the challenge together on Monday, March 28, 2022 and end May 8, 2022. In choosing our prize winners, we will consider community involvement, consistency, &amp; your before/after transformation photos.&nbsp;What is the training style in this challenge?&nbsp;The training plan for this challenge is my classic bodybuilding MASS protocol. Weeks 1, 3, and 5 are "A" weeks. These weeks have higher rep ranges (10-15) to produce a huge amount of stress on your muscles. Weeks 2, 4, and 6 are "B" weeks. During these weeks, the rep ranges are lower (8-12) to increase strength and muscular tension. We’ll alternate for the next six weeks to put on as much MASS as possible. Let’s get juicy!&nbsp;How should I warm up for my workouts?&nbsp;Plenty of people make warming up very complicated, but it doesn't have to be. If you have a warm-up that you know works for you, feel free to hit it. Otherwise, you can simply spend 5-10 minutes increasing your core body temperature by walking on a treadmill, jogging in place, performing calisthenics such as jumping jacks or toe-touches, or mimicking the exercises you plan to perform using little to no weight.&nbsp;This last technique is known as doing "warm-up" or "ramp-up" sets, and it can help activate the muscles you'll be working and lubricate the involved joints.&nbsp;Warm-up sets aren't counted as part of the prescribed sets and reps for the workouts, with the exception of the first movement of the day, which will have 2 sets of around 10-15 reps. If you need more, go for it!&nbsp;How heavy should I lift?&nbsp;The amount of weight you lift for any exercise will always vary based on your current strength and fitness level, as well as the sets and reps of the workout. Unless otherwise specified, the best way to select a weight for any workout is to look at the recommended reps and try to pick a weight that is close to a "rep max" for that rep range.&nbsp;For example, if we’re doing 12-15 reps, grab a weight that you can lift ~12 times before reaching muscle failure. If you can lift the weight more than 15 times, add more weight in the next set or workout. If you can't reach 12, the weight is too heavy, so lighten up. It takes experience to find this sweet spot, and it can change over time, so don't worry if it takes a workout or two to find it in this or any other program.&nbsp;Because so many movements in this program are machine-based, you can likely go to failure more often, or on more movements, than you would if you were only using free weights.&nbsp;What intensity techniques do I need to know?&nbsp;Superset: Perform two exercises back to back with little to no rest between.&nbsp;Triset: three movements performed back to back to back.&nbsp;What about cardio?&nbsp;There is no specific cardio scheduled in this challenge, but you can add cardio if you’d like. Here are two approaches:&nbsp;Classic Steady State Cardio: Doing classic cardio, like walking on an incline treadmill, can help boost recovery and conditioning and combat muscle soreness.&nbsp;HIIT: HIIT is an effective form of cardio to burn off body fat while preserving muscle. However, when muscle-building is the goal, it does have some downsides. For example, it burns calories at a time when you're trying to use them to grow. It can also demand enough from your recovery that you can't bring maximum intensity to your lifting workouts. So if you're going to do a HIIT protocol—say, 12-15 rounds of 20-30 seconds working, 40-30 seconds resting—only do it 1-2 times a week.&nbsp;On your rest days, don't be afraid to head outside and walk around or play a sport. The key is to choose a form of cardio that you actually like.&nbsp;What should I do on rest days?&nbsp;On rest day, aside from some optional cardio, get your rest! Don't do any additional weight training. Your body needs to recover from the hardcore workouts you've been doing.&nbsp;Rest days are also the perfect opportunity to do some meal prepping for the week. Remember, nutrition is more than half the battle when gaining mass, so take it seriously and give it as much attention as you do your workouts.&nbsp;How do I deal with muscle soreness?&nbsp;If you haven't been training this intensely consistently before this program, you'll probably be feeling some serious muscle soreness by the time you hit your first rest day. Don't worry: Muscle fiber damage is an essential part of muscle hypertrophy, even if it's not fun.&nbsp;For your muscles to adapt and get bigger, they need to undergo stress. Soreness is a result of that stress. With proper rest and nutrition, the soreness will pass, and you'll get bigger and become stronger. So be patient! That said, you'll still want to do some light movement on your rest days to help your muscles recover.&nbsp;Weekly Workout Split&nbsp;Each week, you'll alternate between two training styles and schedules. Weeks 1, 3, and 5 are "A" weeks, which have a slightly higher rep range and follow this schedule:&nbsp;Weeks 1, 3, 5:&nbsp;Day 1: BackDay 2: ChestDay 3: QuadsDay 4: Hamstrings, CalvesDay 5: Arms, AbsDay 6: Shoulders, CalvesDay 7: Rest&nbsp;Weeks 2, 4, and 6 are "B" weeks, which feature lower rep ranges, only one leg day per week, and a five-day split instead of six:&nbsp;Weeks 2, 4, 6:&nbsp;Day 1: BackDay 2: ChestDay 3: Quads, Hamstrings, Glutes, AbsDay 4: Shoulder, CalvesDay 5: Arms, AbsDay 6: RestDay 7: Rest&nbsp;Sleep &amp; Recovery&nbsp;Sleep is essential. I recommend 7-9 hours of sleep each night. You are breaking down your muscles during the workouts, so we need to give them the proper rest to come back stronger. Your muscles rebuild themselves while you sleep.&nbsp;If you want more details into the science behind muscle regeneration during sleep, you can check out this article here: <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/content/the-importance-of-sleep.html">The Importance of Sleep (David Robson)</a>&nbsp;Week 1 training details will be released by Friday, March 25. Let’s get ready!

Training Principles & Overview (NEW)

Day 32 (Thu, Apr. 28): Hamstrings, Calves

Day 34 (Saturday, Apr. 30): Shoulders & Calves

Week 6 OverviewWelcome to week 6. This is it! Let's CRUSH it this week and finish strong. This week’s exercises will be the same as weeks 2 &amp; 4. Remember, we're focusing on progressively overloading the muscles. So just like last week, I want you focused on gradually increasing your weight or time under tension with exercise to promote that growth. If you’re sticking to the same weight as week 4, try to get an extra rep or two this week – just make sure you don’t compromise on your form. And if you decide to raise the weight, make sure you stay focused on that mind/muscle connection &amp; form. Don't rush your movements - let's get after it.&nbsp;&nbsp;Warm-Up SupersetUse light weight and stop each set short of failure.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 2 sets x 10-15 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 4 sets x 8-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 4 sets x 8-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=PgpQ4-jHiq4">Single Arm Dumbbell Row</a> – 3 sets x 8-12 reps (rest 90 sec)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/t-bar-row">T-Bar Row</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Wide-Grip Row</a> – 3 sets x 8-12 reps (rest 1-3 mins)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-cable-pulley-rows">Single Arm Cable Seated Row</a> – 2 sets x 8-12 reps (rest 1-3 mins)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 3 sets x 8-12 reps (rest 1 minute)Add weight if needed to stay within rep range

Day 36 (Mon, May 2) - Back

Day 35 (Sunday, May 1): Rest

Day 14 (Sun, Apr. 10) - REST

Day 24 (Wed, Apr. 20) - Quads, Hamstrings, Glutes, Abs

Warm-Up SupersetUse light weight and stop each set short of failure.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 2 sets x 10-15 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 2 sets x 10-15 reps (rest 1 minute)</li></ol>&nbsp;1. SupersetPerform the exercises in order with no rest between exercises and 90 sec. of rest between sets.<ol><li><a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown">Lat Pull Down</a> – 4 sets x 8-12 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Row</a> – 4 sets x 8-12 reps (rest 90 sec)</li></ol>&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=PgpQ4-jHiq4">Single Arm Dumbbell Row</a> – 3 sets x 8-12 reps (rest 90 sec)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/t-bar-row">T-Bar Row</a> – 3 sets x 8-12 reps (rest 90 sec)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/L5uTnHHp-xlIDLCFw.mp4">Seated Wide-Grip Row</a> – 3 sets x 8-12 reps (rest 1 minute)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-cable-pulley-rows">Single Arm Cable Seated Row</a> – 2 sets x 8-12 reps (rest 1 minute)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/hyperextensions-back-extensions">Back Extension</a> – 3 sets x 8-12 reps (rest 1 minute)Add weight if needed to stay within rep range

Day 8 (Mon, Apr. 4) - Back

For this challenge, I’ve separated quad work from hamstring work to make sure we’re optimally growing our legs. Let’s get after it today!&nbsp;Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 4 sets x 10-15 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=qCR9bN3G1t4">Seated Leg Press</a> – 4 sets x 10-15 reps (rest 90 seconds)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat">Smith Machine Back Squat</a> – 3 sets x 10-15 reps (rest 90 seconds)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/zXsAj6sp-xlIDLCFw.mp4">Single Leg - Leg Press</a>– 3 sets x 10-15 reps (no rest between legs; rest 1 minute after both)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/XriGR85X-xlIDLCFw.mp4">Leg Press</a> – 3 sets x 10-15 reps (rest 90 seconds)

Day 3 (Wednesday, Mar. 30) - Quads

Day 13 (Sat, Apr. 9) - REST

Warm-UpUse light weight and stop each set short of failure.<a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl-gethin-variation">Seated Leg Curl</a> – 2 sets x 10-15 reps (rest 1 min)&nbsp;1. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl-gethin-variation">Seated Leg Curl</a> – 4 sets x 8-12 reps (rest 1 min)&nbsp;2. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/wide-stance-leg-press">Wide Stance Leg Press</a> – 3 sets x 8-12 reps (rest 90 seconds)&nbsp;3. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift">Smith Machine Stiff Legged Deadlift</a> – 3 sets x 8-12 reps (rest 90 seconds)&nbsp;4. <a target="_blank" rel="noopener noreferrer" href="http://content.jwplatform.com/videos/CqRosZdc-xlIDLCFw.mp4">Leg Extension</a> – 3 sets x 8-12 reps (rest 1 min)&nbsp;5. <a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=qCR9bN3G1t4">Seated Leg Press</a> – 3 sets x 8-12 reps (rest 90 seconds)&nbsp;6. <a target="_blank" rel="noopener noreferrer" href="https://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat">Smith Machine Back Squat</a> – 3 sets x 8-12 reps (rest 90 seconds)&nbsp;7. Abs Superset<ul><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=l4kQd9eWclE">Lying Leg Raise</a> – 3 sets x 20 reps (no rest)</li><li><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/watch?v=OrjKuOaVVvQ">Ab Crunch Machine</a> – 3 sets x 20 reps (rest 1 minute after each superset)</li></ul>

6 Week Mass Transformation Challenge

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6 Week Mass Transformation Challenge

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