SIZE WORKOUTS

SIZE WORKOUTS

The workouts in this section are designed to build the size of your muscles. Therefore, we need to follow some basic and proven tenets of hypertrophy.
We build from the basic movements, like Squats and Deadlifts, and utilize progressive overload techniques to continually add demand to your body with more weight, more volume, an increased range of motion, and intensity.
In these workouts, we’ll be aiming to lift as much weight as possible in the 8–15 rep range for 3–6 sets. We’ll also be using the strength-building protocols of Mechanical Drop sets, Super Sets, PSD sets, Rack and Run sets, Pre-Exhaust sets, and Hybrid exercises.
To assist this, we’ve programmed in four different training splits. It’s time to drop your “3 sets of 10 reps” routine from high school and stimulate new gains. Training splits are just that: they split up your training over a typical week. “Splits” allow the lifter to focus on specific areas of the body each day. Ultimately, a training split should be based on your goals, schedule, and experience.
While there is no universal training split that’s ideal for all pur-poses, this section includes four of the most popular “splits”, outlined on the following points:
TRAINING SPLIT #1: UPPER/LOWER
Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday - Lower Body
TRAINING SPLIT #2: PUSH/PULL
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Tuesday - Lower Body Push (Squat, Lunge)
Thursday - Upper Body Pull (Back, Rear Delts, Traps, Biceps)
Friday - Lower Body Pull (Deadlift, Glutes)
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Wednesday - Upper Body Pull (Back, Biceps, Traps)
Friday - Lower Body
TRAINING SPLIT #4: FULL BODY
Monday - Full Body (Chest and Shoulders)
Wednesday - Full Body (Back and Deadlift)

Friday - Full Body (Squat)
TRAINING SPLIT #1: UPPER/LOWER
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8
Row - 12,10,8
Pre-Exhaust Set
1A. Lateral Raise - 3 sets of 10 reps
1B. Alternating Shoulder Press - 3 sets of 10 reps
Chin-Up - Complete 30 reps in as few sets as possible
Super Set

Bicep Curl - 3 sets Overhead Triceps Extension - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
RDL - 12,10,8,8
Split Squat - 12,10,8 each leg
Bench Single Leg Glute Bridge - 12,10,8 each leg
Rack and Run Set
Goblet Squat - 2 sets of 12,12,12
TRAINING SPLIT #1: UPPER/LOWER
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Shoulder Press - 12,10,8
Single Arm Row (supported) - 12,10,8 each arm
Pre-Exhaust Set
1A. Push-Up - 3 sets of 10
1B. Bench Press - 3 sets of 10
Pull-Up - Complete 30 reps in as few sets as possible
Super Set
Incline Bicep Curl - 3 sets
Triceps Pullover - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Rest/Pause Set
Goblet Squat - 3 sets of 8,8,8
Single Leg Deadlift (holding two dumbbells) - 3 sets of 12,10,8 each leg
Reverse Lunge - 3 sets of 12,10,8 each leg
Farmers Walk - 3 sets of 40 yards
TRAINING SPLIT #2: PUSH/PULL
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets of 10 reps
1B. Arnold Press - 3 sets of 10 reps
Triceps Pullover - 12,12,12
Triceps Kickback - 15,15
TRAINING SPLIT #2: PUSH/PULL
Workout #2: Lower Body Push
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
PSD Set: Quads
1A. Reverse Lunge - 4 sets of 20 reps each leg
1B. Goblet Squat - 4 sets of 10 reps
1C. Reverse Lunge - 4 sets of 10 reps each leg
Overhead Squat - 12,12,12
Lateral Lunge - 3 sets of 12 reps each leg
Sumo Goblet Squat - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #3: Upper Body Pull
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Mechanical Drop Set
1A. Chin-Up - 3 sets of 6–12 reps
1B. Row - 3 sets of 6–12 reps
Alternating Row - 8,8,8,8 each arm
Upright Row - 12,10,8
Super Set
Shrug - 3 sets of 10 reps
Rear Delt Raise - 3 sets of 10 reps
Hammer Curl - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #4: Lower Body Pull
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Pre-Exhaust Set: Glutes/Hamstrings
1A. Bench Glute Bridge - 4 sets of 20,20,20,20
1B. RDL - 4 sets of 12,10,8,8
Swing - 12,10,8
Sumo Deadlift - 12,10,8
Single Leg RDL - 3 sets of 8 reps each leg.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets
1B. Arnold Press - 3 sets
Chin-Ups - Complete 30 reps in as few sets as possible
Triceps Pullover - 12,12,12
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Lower Body Super Sets
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
1A. Reverse Lunge - 3 sets of 20 reps each leg
1B. RDL - 3 sets of 10,10,10
2A. Bulgarians Squat - 3 sets of 20 reps each leg
2B. Swing - 3 sets of 10,10,10
3A. Lateral Lunge - 3 sets of 10 reps each leg
3B. Deadlift - 3 sets of 10,10,10
4A. 45-degree Back Extension - 3 sets of 20,20,20
4B. Bench Glute Bridge - 3 sets of 10,10,10
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Upper Body Pull
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Mechanical Drop Set: Back
1A. Chin-Up - 4 sets of AMRAP
1B. Row - 4 sets of 10,10,10,10
Upright Row - 8,8,8
Single Arm Rotational Row - 3 sets of 10 each arm
Shrug - 3 sets of 15,15,15
Hammer Bicep Curl - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #1: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 each side
Physioball Leg Curl - 2 sets of 15 reps
Front Squat - 10,8,6,12
Bench Pause Press - 10,8,6,12
RDL - 10,8,6,12
Hybrid
Squat to Press - 10,10,10
Hybrid
“T” Push-Up - 3 sets of 10 reps each side
TRAINING SPLIT #4: FULL BODY
Workout #2: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Deadlift - 10,8,6,12
Shoulder Press - 10,8,6,12
Bulgarian Pause Squat - 3 sets of 10 reps each leg
Hybrid
RDL to Row - 10,10,10
Hybrid
Rear Delt to Triceps Kickback - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #3: Full Body
Full Body Mobility Warm-Up
Active 90/90 Hamstring Stretch - 2 sets of 10 reps each leg
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
PSD Sets: Shoulders
1A. Lateral Raise - 4 sets of 12
1B. Shoulder Press - 4 sets of 8
1C. Lateral Raise - 4 sets of AMRAP
Split Squat - 10 reps each leg, 8 each leg, 6 each leg, 12 each leg
Sumo RDL - 10,8,6,12
Rear Delt Row - 15,15,15
Super Set: Arm Finisher
2A. Off Set Bicep Curls - 12,12,12
2B. Triceps Pullover - 12,12,12

CORE STABILITY AND STRENGTH WORKOUTS

CORE STABILITY AND STRENGTH WORKOUTS

Workout #1: 
Beginner
Plank - 60,60,60,60 seconds
Side Plank - 45,45,45,45 seconds
Alternate Leg Raise - 12,12,12 each leg
Prisoner Back Extension ISO (hold) - 60,60,60,60 seconds.
Workout #2: Beginner
Plank Alternating Single Leg Raise - 12,12,12 each leg
Side Plank + Top Leg Raise - 12,12,12 each leg
Banded Alternating Leg Raise - 10,10,10
Workout #3: Beginner
Back Extension ISO Row - 30,30,30 seconds
Janda Sit-Up - 10,10,10
Push-Up Plank Walkouts - 5,5,5 each direction
Workout #4: Intermediate
Side Plank + Inside Leg Raise - 8,8,8 each side
Banded Alternating Leg Circles - 8,8,8 each side
Back Extension ISO Single Arm Row - 20,20,20 seconds each side.
Intermediate
Workout #5: Intermediate
Single Arm Floor Crunch - 12,12,12 each arm
Renegade Row - 8,8,8 each arm
Single Arm Side Bend - 12,12,12 each arm
Workout #6: Intermediate
Banded Reverse Crunch - 15,15,15
Back Extension ISO Single Arm Rotational Row - 8,8,8 each arm
Toe Touch Press - 20,20,20
Workout #7: Intermediate
Single Arm Overhead Squat - 12,12,12 each arm
Overhead Side Bend - 8,8,8 each side
Banded Leg Raise - 15,15,15
Workout #8: Advanced
Half Turkish Get-Up - 5,5,5 each side
Alternate Toe Touch Press - 8,8,8 each leg
Kneeling Rollouts - 12,12,12
Workout #9: Advanced
Single Arm Farmer Carry - 20,20,20 yards in each arm in each direction
Turkish Get-Up - 5,5,5
Banded Leg Figure 8’s - 8,8,8 each direction
Workout #10: Advanced
Chop - 12,12,12 each direction
Hollow Rock - 10,10,10
Physioball Single Arm Crunch - 12,12,12 each arm.
Program Notes:

• Circuit train all exercises. Be sure to chop fast up and down to keep the core muscles engaged since the dumbbell works best north and south (gravity).
• Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
• Hold the Back Extension while you Row a light Dumbbell and rotate through your mid-spine (thoracic spine).
• Warm up your body for 15 min before your workout, read more about warm up and The 7 biggest muscle building myths and mistakes

MOBILITY WARM-UPS AND RECOVERY PROGRAMS

MOBILITY WARM-UPS AND RECOVERY PROGRAMS

      To stay injury-free and moving forward on your strength-building journey, you must make the time for 2–3 mobility exercises before each workout, to warm up properly and activate the proper muscles.
     The following routines are examples that can serve as targeted mobility warm-ups and can also work as recovery workouts between intense weeks of training.
Do 2–3 sets of 10–15 reps of each exercise, looking to do enough to loosen up your body.
      Pay attention to the messages your body is sending you.

LOWER BODY MOBILITY WARM UP

Single Leg Glute Bridge

Active Kneeling Hip/Quad Stretch

Active Lateral Lunge Stretch

UPPER BODY MOBILITY WARM-UP

Downward Dog Push-Ups

Band Pull-Aparts

Medicine Ball Thoracic Extension

FULL BODY MOBILITY WARM-UP #1

Dumbbell “T” Raise

Walking Lunge with Rotations 

Physioball Leg Curl

FULL BODY MOBILITY WARM-UP #2

Dumbbell “T” Balance

PVC or Barbell Overhead Squat

Lunging Yoga Rotations

FULL BODY MOBILITY WARM-UP #3

Active 90/90 Hamstring Stretch

Quad Thoracic Rotations

Overhead Walking Lunge

Water and Bodybuilding

                                WATER

The human body is about 60 percent water in adult males and about 70 percent in adult females. Muscles themselves are about 70 percent water, in bodybuilding it must be between 70 to 75 percent.

That alone tells you how important staying hydrated is to maintaining optimal levels of health and body function. Your body’s ability to digest, transport, and absorb nutrients from food depends upon proper fluid intake, and staying hydrated helps prevent injuries in the gym by cushioning joints and other soft-tissue areas.

As you can see, when your body is dehydrated, just about every physiological process is negatively affected.

To avoid dehydration, the Institute of Medicine reported in 2004 that women should consume about 91 ounces of water—or three-quarters of a gallon—per day, and men should consume about 125 ounces per day (a gallon is 128 ounces).

Now, keep in mind that those numbers include the water found in food, which accounts for about 20 percent of the water in the average person’s diet.

I’ve been drinking 1 to 2 gallons of water per day for years now, which is more than the Institute of Medicine’s baseline recommendation, but I sweat a fair amount when I exercise and I live in Florida, which means even more fluid loss through sweating.

Make sure the water you drink every day is filtered and not straight from the tap. While some people assume that tap water is clean enough to drink regularly, research has shown that it is becoming more and more contaminated with all kinds of pollutants, including bacteria, pharmaceuticals, heavy metals, and various types of poisonous chemicals.

Many people are already aware of this and stick to bottled water, but this isn’t a great solution. Not only is it expensive, but research has also shown that bottled water is chock full of chemicals. One study examined 18 different bottled waters from 13 different companies and found more than 24,000 chemicals present, including endocrine disruptors.

Martin Wagner, a scientist at Goethe University Frankfurt’s Department of Aquatic Ecotoxicology, had this to say:

“Bottled water had a higher contamination of chemicals than glass bottles. There are many compounds in bottled water that we don’t want to have there. Part is leaching from the plastic bottles, lids or contamination of the well.”

This is why I recommend investing in an effective water filtration device and why I stick to filtered water myself.