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.
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
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
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
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
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