Week 1 was to get your body prepared.
Week 2 is when things really get serious.
You will be doing more reps and more sets for every exercise!
You will also be incorporating some supersets and dropsets.
A higher total volume will make sure that your body continues to build strength and muscle.
Be sure to check out the nutrition guidelines that I have laid out particularly for this workout split.
Your body doesn’t grow in the gym.
Your body grows during rest, considering it is fed properly.
To get real insight into what it actually takes to build muscle check out my post on the science of building muscle.
During the power workouts last week you did 4 sets per exercise and 3 reps per set.
This week you will be doing higher volume:
5 sets per exercise and 4 reps per set.
The endurance workouts will now be 5 sets of 10 instead of last weeks 4 sets of 10.
Day 1: Lower Body Power
I have a very tight lower body and am susceptible to injury if I don’t warm up.
With squats, I start off with just the bar.
After each set, I move the weight up in increments of 10 pound plates on each side.
I do this until I get to my 4 rep set.
With deadlifts, I start off with a 45 pound plate on each side.
After each set, I move the weight up in increments of 25 pound plates on each side.
After about 4 sets, I get to my 4 rep set.
Remember to allow ample recovery time between sets , (I take 3 minutes).
You want your muscles to be able to exert maximum effort after each set.
To really challenge yourself, try using the same weights as you did last week.
Barbell Squat: 5×4
Barbell Deadlift: 5×4
Leg Press: 5×4
Romanion Deadlift: 5×4
Day 2: Push Power
You will see drastic increases in your bench press during these push power days.
If you already have a massive bench, you are well on your way for a new personal record.
For today’s workout, try to push near your 4 rep max for the flat bench press.
For the other exercises make sure you put enough weight that the last rep is hard, but not so much weight that you cannot complete the sets without assistance.
Note: Keep track of your 1 rep-max before starting the routine. After six weeks, test your strength and see just how much this routine has made a difference.
Flat Barbell Bench Press: 5×4
Incline Barbell Bench Press: 5×4
Standing Military Press: 5×4
Close Grip Bench Press: 5×4
Day 3: Pull Power
If you want a big chest to look good on you, you will have to “back” it up. (See what I did there?)
Without a wide back, a massive chest will look disproportionate.
Put in as much effort today as you put in on yesterday’s push power day.
If you are not used to doing such low-rep bicep work, understand:
Biceps play a major role in all pull movements. Building bicep strength will prove key to increase strength in other compound movements as well.
Barbell Rows: 5×4
Bicep Curls: 5×5
Day 4: Rest or Optional Cardio
Whether you choose to do cardio or not will depend on your particular goals.
Are you already very lean? Is it hard for you to put on mass?
If you answer yes to both questions, then taking the day off will be your best option.
Is it relatively easy for you to put on mass? Do you want to minimize your fat gain during this routine?
Then 15 minutes of high intensity cardio can definitely bring you closer to your goals.
Personally, I do not do cardio while on this routine.
Day 5: Lower Body Endurance
You will be starting off with the standard 5 sets of 10 reps of squats.
After squats, you’re going to be incorporating supersets and drop sets.
There are going to be moments during this workout where you will feel like quitting.
Don’t give in to that feeling.
Push through, and you will become a more powerful version of yourself.
I hope you’re ready.
This is going to be a tough one.
I usually go for a minute to a minute and a half of rest between sets.
Barbell Squats: 5×10
Leg Extensions: 5×10 and drop set on last set
Lying Leg Curl: 5×10 and drop set on last set
Walking Lunges: 2×20
Leg Press: 2×20
Calf Raises (seated or standing): 5×10
Calf Raises on Leg Press Machine : 5×10
Day 6: Push Endurance
This week’s push endurance workout will step it up a notch with higher volume.
You will also be incorporating a technique known as “running the rack”, i.e. you will do drop sets till you get to the lightest weight available.
This is one of my favorite workouts.
I have developed a good mind-muscle connection with my pecs and therefore feel an amazing pump every time I work them.
Keep the intensity high and aim for short rest periods of up to about a minute and a half long.
Bench Press (barbell or dumbbell): 5×10
Incline Bench Press (barbell or dumbbell): 5×10
Seated Dumbbell Shoulder Press: 5×10
Lateral Raises: 5×10 run the rack on last set
Behind the head barbell tricep extension (aka skull-crushers): 5×10
Tricep Push Down (rope or rod): 5×10 run the rack on last set
Day 7: Pull Endurance
It’s been a tough week but you’re not done just yet.
Like the other endurance workouts, you will be doing very high volume.
There are no supersets or dropsets.
Just the old-school 5 sets of 10 reps.
Go hard today, so you can truly cherish your rest day tomorrow.
Try to do the 50 reps of pull ups in as few sets as possible.
Again, aim for rest periods no more than a minute and a half.
Pull Ups: 50 reps
Cable Row: 5×10
Lateral Pull Down: 5×10
Isolation Dumbbell Row: 5×10
Standing Dumbbell Bicep Curls: 5×10
Rope Hammer Curls: 5×10
End of Week 2
Completing this weeks workouts was a tough feat.
Give yourself a tap on the back.
You are now a third of the way through this best workout split for mass.
The fact that you are sticking to this routine should build on your confidence on finishing the things that you start.
Enjoy your day off but mentally prepare for what lies ahead.
The workouts are only going to get harder.