USP Labs Lean Mass Gain Workout
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Saturday, December 15, 2007 9:31 AM
Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15
UPS Labs Supplement Stack (I'm a USP Labs Sponsored Athlete)
P-SLiN
Anabolic Pump
Powerfull
TNA
Bolic
Supercissus Rx
Diet: I am continuing my four-day cycles of low and high carb days under the guidance of Eric Brugh, my Nutrition Coach. I have added 13 pounds of weight since my last contest on November 3rd. Eric raised my calories yesterday to try to add between 5-7 more pounds during this Training Phase.
On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best!
Phase I of this Workout Plan is posted in the Ask an Expert : Scott "Old Navy" Hults Forum on this Board.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day One – Upper Body High Load Workout
Incline Bench Press
5 Sets, 4-6 Reps
Wide Grip Bench Press
4 Sets, 6-8 Reps
Cable Flies
4 Sets, 8-12 Reps
Dips
3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
Seated Dumb Bell Press
5 Sets, 4-6 Reps
Seated Lateral Raises
5 Sets, 8-10 Reps
Decline Skull Crushers
4 Sets, 8-10 Reps
Day Two - Legs Day!
Squats
4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps
Leg press
4 Sets, 8-10 Reps
Hack Squat
4 Sets, 15-20 Reps
Leg Extensions
1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps
Quad stretch
Stiff Leg Dead Lift
5 Sets, 6-8 Reps
Leg Curl
5 Sets, 8-10 Reps with 1/4 reps at the end of each set
Ham String Stretch
Seated Calf Press
3 Sets, 20-30 Reps
Standing Calf Raises
3 Sets, 6-8 Reps
Day Three - Upper Body High Volume I
Rack Dead Lifts
4 Sets, 4-6 Reps
Pull Ups
4 Sets, 6-8 Reps
Close Grip Lat Pull Down
4 Sets, 10-12 Reps
Cable Rows
3 sets, 4-6 + Max + Max
Back stretch
Preacher Curls
5 Sets, 6-8 Reps
Dumb Bell Curls
5 Sets, 8-10 Reps
Seated Dumb Bell Shrugs
3 Sets, 4-6 Reps
Bent-Over Laterals
3 Sets, 8-10 Reps
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press
3 Sets, 5 Rest Pause Reps
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Cable Crossover
2 Sets, 10-12 Reps
With 3 weight drops (total 30-40 reps/set)
Hammer or Smith Shoulder Press
3 Sets, 5 Rest Pause Reps
Cable Lateral Raises
2 sets, 10-12 reps
With 3 drops (total is 30-40 reps/set)
Close Grip Bench Press in Smith
3 Sets, 5 Rest Pause Reps
V-Bar Press Downs
2 Sets, 10-12 Reps
With 3 drops (total of 30-40 reps/set)
Day Five - Low Volume, Upper Body II
Hammer or Bent Over Bar Bell Rows
3 Sets, 4-6 Reps
Hold contracted position for 5 seconds and negative position for 8 seconds
Wide Grip Pull Down
2 Sets, 10-12 Reps
With 3 drops each set
Seated Cable Rows to Face
3 Sets, 3-4 Reps
Hold contracted position for 5 seconds and negative position for 5 seconds.
Rear Delts Machine
3 Sets of 10-12 Reps
With 3 drops each set
Bar Bell Curls
3 Sets, 5 Rest Pause Reps
Cable Curls
2 Sets, 10-12 Reps
With 3 drops each set
Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains.
Sully