For the students looking to pack on some muscle.

This program is great for those who love being in the gym. If you have the time for it this high volume program will aid you greatly in packing on muscle.

 

This program uses a 3 day split (Chest + Back, Legs, and Shoulders + Arms), however, the days are done one after the other followed by a single days rest. Then it’s back in the gym again for another 3 days. This repeats for 6 weeks.

Example Layout

Monday – Chest and Back

Tuesday – Legs

Wednesday – Shoulders and Arms

Thursday – Rest

Friday – Chest and Back

Saturday – Legs

Sunday – Shoulders and Arms

Monday – Rest

 

It’s essentially working each muscle group twice a week. This program is perfect for you younger guys who can handle the high volume of workouts and have the spare time after school/college or in between lectures at university. Or an awesome program to run during the long summer holidays.

 

There are two ways in which you can run this program, each has their own merits.

1. You could simply use the same rep scheme for every 3 day block but vary the exercises used to work those muscle groups e.g. one chest and back day you use barbell chest press for 12 reps and the next time you use dumbbell bench press for 12 reps. With the aim of adding slightly more weight to the same exercise every other session.

2. Or you could keep the same exercises but differ the reps schemes, alternate between low reps and high reps. This also means you’d be using heavier weights one session and lighter weights the next. For example, the first session a barbell chest press 3 sets of 5 reps is used and the next session barbell chest press 3 sets of 12 reps is used. The session following will then go back to 3 sets of 5 reps.

Training a mixture of heavy and light weights will enable you to gain strength as well as size. The stimulus a heavy weight provides is great for triggering a growth response, lots of volume is also needed when you want your muscles to grow. However, getting the right balance of intensity (heavy weight) and volume (lots of reps) is tricky. Alternating heavy weights with light allow for you to have as much stimulus as possible for creating muscle mass without your body becoming overtrained.

 

It is recommended that those of you new or just starting out in lifting should run the program using the first option. Beginner lifters often respond better to higher volume training, lifting with the same rep scheme each session while gradually increasing the weight being used ensures sufficient volume. It is also more important for newer lifters to use a wide range of exercises in order to become strong in all areas and angles.

 

The Program

 

Option 1

First 3-day block

Chest and Back

Barbell Bench Press *

3 sets of 12 reps

Incline Dumbell Press *

3 sets of 12 reps

Pec Deck Flyes

3 sets of 12 reps

Bent Over Row *

3 sets of 12 reps

Close Grip Lat Pull Downs

3 sets of 12 reps

Legs

Back Squat *

3 sets of 12 reps

Romanian Deadlift *

3 sets of 12 reps

Dumbbell Lunges

3 sets of 12 reps

Machine Leg Curls

3 sets of 12 reps

Calf Raise

Gaint Drop Set

Shoulders and Arms

Seated Dumbell Overhead Press *

3 sets of 12 reps

Barbell Front Raise

3 sets of 12 reps

Reverse Pec Deck Fly

3 sets of 12 reps

 Side Delt Raise

3 sets of 12 reps

Preacher Curl

3 sets of 12 reps

EZ bar Skull Crushers

3 sets of 12 reps

Superset Cable Bicep curls + Tricep Push downs

3 sets of 24 reps (12 reps on each exercise)

Second 3-day block

Chest and Back

Dumbbell Bench Press

3 sets of 12 reps

Barbell Incline Press

3 sets of 12 reps

Cable Flyes (High to Low)

3 sets of 12 reps

Dumbbell Row

3 sets of 12 reps

Wide Grip Lat Pull Downs

3 sets of 12

 

Legs

Deadlift

3 sets of 12 reps

Leg Press

3 sets of 12 reps

Dumbbell Lunges

3 sets of 12 reps

Machine Leg Curls

3 sets of 12 reps

Calf Raise

Gaint Drop Set

 

Shoulders and Arms

Barbell Overhead Press

3 sets of 12 reps

Upright Row

3 sets of 12 reps

Dumbbell Rear Delt Fly

3 sets of 12 reps

Cable Side Delt Raise

3 sets of 12 reps

Preacher Curl

3 sets of 12 reps

EZ bar Skull Crushers

3 sets of 12 reps

Superset Cable Bicep curls + Tricep Push downs

3 sets of 24 reps (12 reps on each exercise)

 

Option 2

Follow the same exercises and their orders as pictured above. However, in the first 3-day block use the rep scheme 3 sets of 5 reps where an asterisk (*) is shown. Follow the second 3-day block and its rep scheme as written.

 

After completing this program your body will be primed for a strength phase and in need of a break from the high volume, try one of bighairystrength.com’s strength programs to continue your strength and size gains.