3. Dense Muscle (Volume Or Mass Gains)

3. Dense Muscle (Volume Or Mass Gains) 💪🏽

The most muscle I've ever held was using a template like this.

I did some of these as 10 minute blocks working in the 1-3 rep range but I think I could have had similar results (without burning out) using just the 5 minute half blocks.

DAY 1

5-10 Minute blocks on one of the following:

1. Push

Neck press / Standing Press

Cambered Bench

DB Incline / Decline Bench

Dips

2. Pull

Chin-Up

Sternum Pull-Up

Pull-Up

Rope Chins

3. Upper Body Accessories

Biceps

Triceps

Forearms

Neck

Abs

DAY 2

5-10 Minute blocks on:

1. Quads

Back Squat

Front Squat

Hack Squat

Goblet Squats

2. Hamstrings

Nordic

RDL

Standing Good Morning

3. Lower Body Accessories

1. Tibialis / Calves

2. Step-ups / Split squats

4. Back

Details

This program can be used 4-6 days per week for up to 12 weeks.

Improve Dense Numbers on 1-3-5-10

Stay healthy… change the movements and use healing techniques if needed.