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Rise Above: Gain Lean Mass Workout Split

Rise Above: Gain Lean Mass Workout Split

This 4 week program is a great way to jumpstart new growth by shocking your muscles from using heavier weight lower reps on some exercises followed by lighter weight higher reps on others. To fully maximize potential growth to a muscle you have to train both fast and slow twitch muscle fibers. That is the reason behind the different rep schemes throughout each workout.

This is a high volume and high intensity approach to gaining new lean muscle mass. I want you resting 1 to 2 minutes max in between sets. This will not only build your muscular endurance up as well but it ensures that you are in the gym going to work and not bullshitting around.

Even though you will be using heavier weight on the lower rep sets always keep in mind to use proper strict form and that you are contracting the target muscle. If you can’t feel the target muscle doing the work then it’s time to lower the weight. RISE ABOVE™

Day 1 – Chest/Biceps

  1. Incline Barbell Press – all sets will be for 8 reps. gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm up sets to find your working weight). Once you reach that weight perform 3 working sets for 8 reps.
  2. Flat DB Press – 4×10,8,6,6 (pyramiding up in weight each set as the reps drop)
  3. Incline DB Fly – 4×15 (pausing at the bottom of each rep for 2 seconds feeling a good stretch and holding the contraction for 2 seconds squeezing as hard as you can!)
  4. Machine Press – 3×10 superset with Pushups to failure.
  5. Preacher Curl – 4×12,10,8,8
  6. Standing Barbell Curl – 4×10,8,6,6
  7. Rope Crunches – 3×12-15

Day 2 – Legs

5 min warm up on bike

  1. Leg Ext – 4×20,15,12,10
  2. Squats – 10×10 (after performing a couple of warm up sets find a weight that you can get a solid 10 reps without feeling like you are going to hit failure because you will be doing 10 total sets!)
  3. Leg Curl – 4×20,15,12,10
  4. Leg Press – 4×10
  5. Standing Calve Raises – 4×10 (pause for 2 seconds at the contraction on your tippy toes)
  6. Seated Calve Raise – 3×25
  7. Lying Leg Raises – 3×20-30

Day 3 – OFF

(try to get as much rest as possible! this is when you are growing!)

Day 4 – Shoulders/Triceps

  1. Seated Db Overhead Press – all sets will be for 8 reps. gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm up sets to find your working weight). Once you reach that weight perform 3 working sets for 8 reps.
  2. Barbell Upright Row – 30 total reps each set! Start using a wide grip perform 10 reps, move to a shoulder width grip perform 10 reps, then move to a close grip (hands about 6 inches apart) and perform your last 10 reps, do a total of 4 sets here
  3. Seated DB Lateral Raise – 5×8 (only resting 30-45 seconds between each set)
  4. Reverse Pec Dec – 4×20,15,12,10
  5. Cable Press down (use any attachment, week to week switch it up) 4×12,10,8,8
  6. Skull crushers (use straight bar or cambered bar) 4×10,8,6,6 (as an added bonus to each set once you reach failure during your sets move the bar to a close grip press position and rep out as many as you can close grip presses)
  7. Decline Bench Situps – 3×20-30

Day 5 – Back

  1. DB Rows (standing or knee on bench) all sets will be for 8 reps. gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm up sets to find your working weight). Once you reach that weight perform 3 working sets for 8 reps.
  2. Wide Grip Pull-down – 4×10,8,6,6
  3. T-Bar Row (either chest support or not) – 4×10,8,8,6
  4. Seated Cable Row – 4×20,15,12,10
  5. Deadlifts – 8×10,8,6,5,4,3,1,20 (pyramiding up in weight each set to your heaviest set which will be for one rep. after that heavy set you will drop the weight back down and perform one all out set for 20 solid reps!)

Day 6 – OFF

(try to get as much rest as possible! this is when you are growing!)

Day 7 – OFF

(try to get as much rest as possible! this is when you are growing!)

Diet

Eating right and maintaining a disciplined nutritional plan is key to achieving the results you desire. You can attack this weight training program week after week but if you are not giving your body the proper nutrients you will not achieve the desired results. Nutrition is something that I’ve learned needs to constantly evolve and may need to be adjusted to meet your personal body size, metabolism and goals. The nutritional plan provided here is a basic break down of food choices you will want to choose from each week.

Target protein per day to 1.5g – 2g per body weight. To do this just take your body weight and multiply by 1.5 or if you are a hard gainer go ahead and bump it to 2g. For carbs use the same calculations. If you find that you are gaining fat too quickly then you will need to lower your carbs. If you aren’t gaining at all then don’t be afraid to bump them up slowly. Last but not least are healthy fats. I suggest starting off with .2g per body weight and track the results. One thing you don’t want to do is continue to add calories every single week.

Once you have your meals and diet planned out, give it 2-3 weeks before making adjustments to see how your body responds. Cheat meals should be taken once or twice a week to not only keep you sane but to also give you some added calories. Plan your cheat meals to occur the night before a particular muscle group you are trying to improve. No more than two cheat meals per week. Keep in mind that the most important meals of the day are your first meal, your pre-workout meal and your post-workout meal. Those three meals should contain the most carbohydrates.

Try to eat 6 meals per day and eat every 3 hours.

Protein Sources: Skinless chicken breast, lean ground turkey, lean ground beef, lean beef, lean white fish, salmon, eggs and Champion Performance™ Pure Whey Plus protein powder.

Carbohydrate Sources : Potatoes (white or yams), Rice (white or brown), Pasta, Oats, Cream of Wheat, Cream of Rice, Ezekiel Bread, fruit and sugars for post workout.

Fat Sources : nuts, nut butters, olive oil, coconut oil, macadamia nut oil and avocado

You can make substitutions based on the food sources above to change it up each week. Below is a sample diet:

Meal 1 – 4 egg whites, 2 whole eggs

1 cup oats
½ cup Pineapple

Meal 2 – 2 scoops Pure Whey Plus protein Powder

1 tbsp. natural peanut or almond butter
2 slices of Ezekiel toast

Meal 3 – 5oz lean ground beef

1 cup whole wheat pasta
½ cup tomato sauce

Meal 4 (pre workout) – 5oz grilled chicken

5oz sweet potato
1 cup broccoli

Meal 5 (post workout)– 2 scoops Pure Whey Plus protein powder

50g Gatorade powder (or any electrolyte powder)

Meal 6 – 5oz lean ground beef

½ cup brown rice
1 cup asparagus

Supplements:

Once your training and nutrition program are running at 100 percent the last piece of the puzzle for building lean mass successfully is the correct nutritional supplements at the correct times of the day. Supplements will not only help give you that boost of energy and help power you through a tough workout, but they are important building blocks of lean muscle, help speed recovery and support rebuilding of broken down muscle tissue. Below are my recommendations for supplements.

Before or during cardio drink one serving – Champion Performance™ Amino Shooter™ Core
20- 30 minutes Pre Workout – Take 1-2 servings – Champion Performance™ Adrenol8 Pump Amplifier

With Meal 1 – Champion Performance™ 5g Power Creatine

During Workout – Champion Performance™ Performance BCAAs

Directly Post Workout – 5g Champion Performance™ Power Creatine and one serving of Performance BCAAs

30 minutes Post Workout – Champion Performance™ Pure Whey Plus protein stack – any amazing flavor.

Also for those looking for larger mass gains, the use of Champion Performance Heavy Weight Gainer 900 should be supplemented one to two times per day in place of Champion Performance™ Pure Whey Plus protein shakes to boost caloric intake.