The goal of this program is to maximizeΒ muscle hypertrophyΒ for trainees who at least haveΒ 3-6 monthsΒ of training experience.Β
If you're completely new to training then this guide will help you get on the right track, with warm ups and all.
This plan is designed to be a 3 day program, but you can perform this more frequently, as long as you are progressively getting stronger.Β
Combine this program with a strong mindset...
This program is made for maximum muscle hypertrophy for those who already have 3-6 months of training experience.Β
If you're unable to perform any of the exercises for any reason then you can substitute for anything that's as close to it as possible (like dumbbell bench press instead of barbell).Β
You can print the workouts below, if you want to fill out the sets and reps.
Before you begin your workout, you need to activate your muscles, increase core body temperature and reduce risk of injury.Β
The program is easy to customize but it is currently designed to help you achieve maximum muscle growth.Β
Maximize your performance with these nutritious and healthy foods.Β
Get exclusive fitness content and support from our private group.Β
Contact me directly for support:
nader (at) fitfrek.comΒ
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Order | Exercise | Sets | Time |
---|---|---|---|
Β 1 | Low Intensity CardioΒ | N/A | 6-10MIN |
2 | Front and Side Leg SwingingΒ | 2 | 30-60 SEC each side |
3 | Band Pull Aparts | 2-3 | 30-60 SEC |
4 | Cable Internal And External Rotation | 2 | 30SEC |
Push #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
Barbell Bench PressΒ | 4 | 4-6 | 2-3 min | β | β | Β | Β | Β |
Incline Barbell Bench Press | 3 | 8 | 2-3 min | Β | Β | Β | Β | Β |
Dumbbell Seated PressΒ | 3 | 7-8 | 2 minΒ | Β | Β | Β | Β | Β |
Tricep Extensions | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Side Raises | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Pull #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
1 Arm Lat Pull In | 2 | 15-20 | 1 min | β | β | Β | Β | Β |
Bent Over Barbell Row | 3 | 6-8 | 2-3 min | Β | Β | Β | Β | Β |
Pull Ups | 3 | 8-10 | 2 minΒ | Β | Β | Β | Β | Β |
Dumbbell One-Arm Row | 3 | 7 | 1-2 min | Β | Β | Β | Β | Β |
Wide Grip Barbell Shrugs | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Barbell Curls | 3 | 7-10 | 1-2 min | Β | Β | Β | Β | Β |
Dumbbell Curls | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Legs #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
Barbell Squats | 4 | 6-8 | 2-3 min | β | β | Β | Β | Β |
Leg Extensions | 3 | 8 | 1-2 | Β | Β | Β | Β | Β |
Lying Hamstring Curls | 3 | 7-8 | 1-2 | Β | Β | Β | Β | Β |
Glute Bridges | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Standing Calf Raises | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Push #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
Barbell Bench PressΒ | 4 | 4-6 | 2-3 min | β | β | Β | Β | Β |
Incline Dumbbell Press | 3 | 8 | 2-3 min | Β | Β | Β | Β | Β |
Dumbbell Seated PressΒ | 3 | 7-8 | 2 minΒ | Β | Β | Β | Β | Β |
Dips | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Side Raises | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Pull #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
1 Arm Lat Pull In | 2 | 15-20 | 1 min | β | β | Β | Β | Β |
Bent Over Barbell Row | 3 | 6-8 | 2-3 min | Β | Β | Β | Β | Β |
Pull Ups | 3 | 8-10 | 2 minΒ | Β | Β | Β | Β | Β |
T Bar Rows | 3 | 7 | 1-2 min | Β | Β | Β | Β | Β |
Face Pulls | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Barbell Curls | 3 | 7-10 | 1-2 min | Β | Β | Β | Β | Β |
Dumbbell Curls | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Legs #1 | Sets | RepsΒ | Rest | 1 | 2 | 3 | 3 | Last Set Weight |
---|---|---|---|---|---|---|---|---|
Barbell Squats | 4 | 4-6 | 2-3 min | β | β | Β | Β | Β |
Leg Extensions | 3 | 8 | 1-2 | Β | Β | Β | Β | Β |
Romanian Deadlifts | 3 | 8 | 1-2 | Β | Β | Β | Β | Β |
Barbell Hip Thurst | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Standing Calf Raises | 3 | 8-10 | 1-2 min | Β | Β | Β | Β | Β |
Β
Proteins | Serving Size | Calories | ProteinΒ | CarbsΒ | Fat | Vitamins | Sodium | Sugar |
---|---|---|---|---|---|---|---|---|
βWild Salmon | 3oz | β156 | β23 | β0 | β6 | ββTrace | β52 | β0 |
Whole Eggs | 1 Large egg | β74 | β6 | β0 | β5 | βA, B6, B12, D | β62 | β0 |
β95% Lean Ground Beef | β4oz | β150 | β24 | β0 | β5 | βB6, B12 | β18 | β0 |
Chicken Breast, Skinless | 3oz | 1β50 | β27 | β0 | β4 | βB6, B12 | β46 | β0 |
βTurkey Breast. Skinless | 3.5oz | β161 | β30 | β0 | β4 | βTrace | β64 | β0 |
βWhite Alabacore Tuna (In Water) | 2.8oz | β80 | β16 | β0 | β0.5 | βTrβace | β265 | β0 |
βGreek Yogurt (Plain) | β6oz | β100 | β17 | β6 | β0.7 | βB12 | β61 | β6 |
βCarbs | Serving Size | Calories | ProteinΒ | CarbsΒ | βFiber | Vitamins | Sodium | βSugar |
---|---|---|---|---|---|---|---|---|
βSteel Cut Oats | β3.β5oz | ββ389 | β1β7 | ββ66 | β11 | βA, B6 | ββ49 | β0 |
βSweet Potato, 5" long | β1 sweet potato | 1β12 | β2β | ββ26 | β4 | ββA, B6, C | β72 | ββ5 |
ββYam | 3.5oz | β1β1β8 | ββ1.5 | ββ28 | β4 | ββA, C | ββ9 | β0.5 |
βBrown Rice | 1 βCup | ββ216 | ββ5 | ββ45 | ββ3.5 | ββTrace | ββ10 | ββ0.7 |
ββQuinoa | ββ3.5oz | β1β20 | β4 | ββ21 | ββ3 | ββTrace | ββ7 | β0 |
VegetablesΒ | Serving Size | Calories | ProteinΒ | CarbsΒ | βFiber | Vitamins | Sodium | βSugar |
---|---|---|---|---|---|---|---|---|
βKale | 3.5oz | ββ49 | βββ4 | β9 | ββ0 | ββA, C | βββ38 | β0 |
βTomato | 1 ββtomato | βββ22 | ββ1 | ββ5 | βββ1.5 | βββA, C | βββ6 | β3 |
βββCarrots | βββ1 medium | ββ25 | ββ0.6 | βββ6 | βββ1.7 | βββA, B6, C | β42 | ββ3 |
ββSpinach | β3.5oz | β23 | ββ3β | βββ13 | ββ2 | ββA, βC, E, K | ββ79 | β0 |
βBroccoli | ββ1 cup | ββ3β1 | ββ3 | ββ6β | β2.4 | βA, B6, C | ββ30 | ββ1.5 |
Β
βFats | Serving Size | Calories | ProteinΒ | CarbsΒ | βFat | Vitamins | βFiber | βSugar |
---|---|---|---|---|---|---|---|---|
βAlmonds | β3.5oz | β576 | β21 | β22 | ββ49 | βB6β | βββ12 | βββ4 |
ββFlax Seeds | β3.5oz | ββ534 | β18 | ββββ29 | βββ42 | βB6 | βββ27 | β2 |
βExtra Virgin Olive Oil | β2 tbsp | β238 | β0 | ββ0 | β28 | βββ0 | β0 | β0 |
βWalnuts | β3.5oz | β654 | β15 | β1ββ4 | βββ65 | βB6 | β7 | β3 |
ββββCashews | 3.5oz | βββ553 | βββ18 | ββββ30 | βββ44 | ββββB6β | ββ3 | βββ6 |
βPeanuts | 3.5oz | β567 | β26 | β16 | β49 | βB6 | 9 | β4 |
βFruits | Serving Size | Calories | ProteinΒ | CarbsΒ | βFβiber | Vitamins | βSodium | βSugar |
---|---|---|---|---|---|---|---|---|
ββStrawberries | 3.5oz | β33 | β0.7 | ββ8 | β2 | ββC | β1 | β5 |
βOrange | β1 small orange | β45 | β0.9 | β11 | β2 | βC | β0 | β9 |
βCranberries | 3.5oz | β46 | β0.4 | β12 | β5 | βC | β2 | β4 |
βββββPineapple | 3.5oz | βββ5β0 | ββββ0.5 | βββββ13 | ββββ1.4 | βββββC | β1 | ββββ10 |
βGrapefruit | ββ1/2 grapefruit | β52 | β0.9 | β13 | β2 | ββA, B6, C | ββ0 | β8 |
βBlueberries | β3.5oz | ββ57 | β0.7 | β1β4 | β2.4 | ββC | ββββ1 | β10 |
βApple | β1 medium βapple | ββ95 | β0.5 | βββ25 | ββ4.4 | βC | ββ2 | β19 |
βBanana | β1 medium banana | β105 | β1β | ββββ2β7 | ββββ3 | βB6, C | β1 | ββ14 |
Β
The whole purpose of warming up is to increase core body temperature, reduce injury risk and improve performance.
Having a light sweat through cardio activity is a good idea before beginning any workout.
You're generally not going to want to workout when you're either too hot or too cold. It is important to warm up especially if you workout early in the morning since your body temperature is the lowest in the beginning of the day.
Before starting the first exercise, perform a pyramid loading scheme as seen below:
Perform 3-4 light sets, with each set progressively heavier than the one before.
Warm up this way with the first compound exercise.
If you can do 225 on the bench press then your warm up should look like this:
These warm ups are only necessary with the first compound exercise.Β
You can perform ab exercises (one to two) at the end of any of the given workouts, once per week.Β
Increase weight by 25% for each set. If you bench press 50lbs, then start with 12-15lbs (full sized Olympic barbell weighs 44.5lbs).
Always start with the empty bar for every exercise and work on technique.
Stick with this program for at least 4 weeks (10-12 weeks for optimal results)
If you're not natural, you'll be able to up the frequency but 3 times per week is plenty for natural skinny guys.
Q: How much weight should I add each session?
A: It's difficult to provide a solid number for this as there are a number of factors that determine this. As long as you are getting stronger, either by increasing reps (up to 8) or weight every week on any compound exercise then you should be on the right track.
Q: How should I warm up?
Perform the warm up provided above.
Q: What time should I perform these workouts?
Anytime. But avoid having food in your stomach at the gym as it can drive away blood and energy from your workouts. For example, if I have eggs and oatmeal, I'll wait at least 2.5 hours before exercising. Or if it's just a protein shake, then I wait 45 minutes to an hour.
Q: Can I do cardio before lifting?
You can warm up 5-10 minutes with it but for full cardio sessions, perform it after your workout if you have to. If you have trouble putting on mass, we recommend avoiding it or reducing it to once a week.
Q: Can I do cardio before leg day?
No. Your legs need to be fresh for squats.
Q: I'm an advanced bodybuilder, can I do this workout?
Yes but you'll probably want to add in more exercises.
Q: Can I do this while cutting?
Yes, just reduce your calories and be in a caloric deficit.
Q: Can you coach me?
I can. Either email me or join ourΒ members area.
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