THE 21 DAY SIZE PROGRAM Leave a comment

This 3 week program will allow your body to put on a lot more mass in this short time-frame.

To get bigger, you need to lift harder and eat more. This is the focus of this 3 week size program concentrating on heavy-weight and intensity techniques. If done correctly following this guide you will look bigger within 21 days. Moreover, you will be primed to continue putting on mass while staying lean.


HEAVY WEIGHTS: You should perform each set, and come within a rep or 2 of failure. If you feel like you can push out more reps, complete your set and increase the weight another 10 pounds.

WISE ADVANCEMENT: On the high-rep component moves keep the weight the same and add 2 to 5 repetitions. While on the low rep compound lifts you will add five to 10 pounds each week.

BODY-PART SPLIT: By focusing on one muscle group per day you will be able to demolish it with high volume followed by a week to recover ( which is key for growth).

REST-PAUSE: Each of your work-outs will have rest-pause sets. Ensure that you have pushed to failure, rest ten to fifteen seconds then push out an additional 4 – 6 reps. Make sure to rest two to three minutes prior to starting your next rest-pause set.

MAX-REP SETS: At the end of each workout, you will perform as many repetitions as possible from 3 to 5 minutes keeping your muscles under constant tension to damage the muscle fibres and stimulate growth. The goal is around fifty repetitions.

NUTRITION: While following the 21 day size program, consume a pound of protein / pound of body-weight. Additionally, consume 40 grams of simple carbs during your workout and 40 to 100 more grams of carbs post-workout. Also consume 30 grams of a whey protein post-workout. As for the rest of your caloric intake, split up your calories between fats and carbohydrates as you wish with the goal of gaining around two pounds per week.

Day One-

Day One-

Flat Dumbbell flyes: 3 Sets, 15 Reps

Flat Dumbbell Press: 2Sets, 8-14 Reps

Incline Dumbbell flyes: 3 Sets, 15 Reps

Incline Barbbell Bench Press: 4 sets 8 Reps

Incline Push-ups: 4 Sets, 20 Reps 60 Day

Revolutions Indoor Sprints: 8 Sets, 20-60 Second Reps

Day Two-

Rack Pull Exercise: 3 Sets, 8 Reps

Underhand Grip Lat Pulldown: 4 Sets, 20 Reps

Straight Arm Pull Down Max Weight: 2 Sets, 8-14 Reps

Bent over Rear Delt Raise: 3 Sets, 15 Reps

Cable Rows: 3 Sets, 20 Reps

Day Three-

TRX Y Raise: 3 Sets, 15 Reps

Dumbbell Front Raise: 3 Sets, 15 Reps

Dumbbell Press: 2 Sets, 8-14 Reps

Overhead Barbbell Press: 3 Sets, 10 Reps

Lateral Raise: 1 Set, Three Minutes

Prowler Sprint: 6 Sets, 40-60 seconds

Day Four-

Swiss Ball Leg Curl: 3 Sets, 15 Reps

Back Squat: 4 Sets, 8 Reps

Goblet Squat: 3 Sets, 15 Reps

Dumbbell Romanian Deadlift: 2 Sets, 15-16 Reps

Seated Leg Curl: 3 Sets, 15 Reps

Leg Press: 1 Set, 5 Minutes

Day Five-

RHC Tricep Pull down: 10 Sets, 10 Reps

Close Grip Push down: 1 Set, 5 Minutes

Dumbbell Hammer Curl: 4 Sets, 10 Reps

Overhead Tricep Extension: 2 Sets, 15-16 Reps

Barbbell Curl: 2 Sets, 15 Reps

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