Training For Superhero Status
As per the previous two articles, we are now moving on to the training phases to really supercharge your physique.
We have two phases over a 12-week period. They are both going to add mass to your frame The reason for two is to keep your body guessing, allowing you to really get the most out of the time you are putting in here.
It will need some equipment whether you have access to a gym or home equipment you will need it here in order to go through and get the changes.
Now, GO SMASH IT!
Time For Hulk Smash!
The Mass Building Phase Week 1-6
What follows is guaranteed to allow you to gain some action hero muscle, making you feel super when combined with the nutrition plan too.
Hit each exercise HARD and make sure you go to the intensity that is listed for each exercise.
You have three full days based around compound movements, with three optional days to bring up weaker points. So pick one of these three optional days to insert twice into the plan, depending on what your weaker points are whether chest and back, arms or legs. If you want to build up more than one body part, I would advise you concentrate on one part per mass building phase.
Chest and Shoulders, 31 sets
|Incline Barbell Bench||5||6||3010||60s|
|Flat Dumbbell Bench||3||12,10,8||2010||60s|
|Seated DB Military Press||5||6||3020||45s|
|Standing DB Lateral Raises||3||12||2121||30s|
|Front Plate Raises||3||12||2121||30s|
|Machine Reverse Flyes||4||20,16,12,10||3210||30s|
Back and Arms, 32 sets
|Bent Over Barbell Row||4||12,10,8.6||2120||60s|
|Wide Grip Chins||4||Failure||2111||60s|
|Reverse Grip Pulldowns||4||20||2120||30s|
|DB Hammer Curls||4||20||2120||30s|
|Incline EZ Skullcrushers||4||8,8,6,6||2120||30s|
|EZ Bar Standing Curls||4||8,8,6,6||2120||30s|
Legs and Calves, 35 sets
|Wide Stance Parallel Squats||5||8,6,6,4,4||3010||90s|
|High Wide Stance Leg Press||4||12||4030||60s|
|Barbell Stiff Legged Deadlift||4||12||4031||45s|
|DB Walking Lunges||2||24 Total Steps||2020||45s|
|Lying Leg Curls||5||50,40,30,20,10||2120||20s|
|Seated Calf Raises||5||50,40,30,20,10||1010||20s|
|Standing Calf Raises||5||50,40,30,20,10||1010||20s|
Chest and Back with Abs, 30 sets
|Standing Cable Crossover||3||50,30,15||2120||20s|
|Rope Straight Arm Pulldown||3||50,30,15||2120||20s|
|Incline Machine Press||4||20||2120||45s|
|Seated Machine Row||4||20||2121||45s|
|Feet Elevated Press Ups||4||Failure||2220||60s|
|Close Grip Pulldowns||4||12||2220||60s|
|Kneeling Rope Crunches||5||25||2211||30s|
|Hanging Leg Raises||3||10||2020||30s|
Arms with Abs
|Rope Hammer Curls||4||25||2120||30s|
|Overhead Dumbbell Extension||4||12 each hand||3112||30s|
|Incline Dumbbell Curls||4||12 each hand||3112||30s|
|Dip Machine (change weights)||4||8,20,8,20||2120||10s|
|Landmines||4||10 each side||2020||30s|
Legs with Abs
|Seated Leg Curl||4||25||2220||30s|
|Standing Calf Raises||5||50,40,30,20,10||1010||10s|
|Cable Wood Chops||4||10||2020||30s|
|Exercise Ball Rollouts||3||10||2120||30s|
|Hanging Knee Raises||4||20||2120||30s|