Weight Gain Workout Routine and Nutrition Program
Hugo's
Lean Gainer
Part 2
Click here for Part 1 of Hugo's Muscle Gain Program
Here is the second four weeks of my proposed 8 week plan (including diet as a bonus):
Weeks 5-8
Monday: Legs
Modified
Triset:
Lunges 3 sets of 12-8 reps (1 minute rest)
Leg Curls 3 sets of 12-8 reps (1 minute rest)
Squats 3 sets of 12-8 reps (1 minute rest)
Modified
Triset:
Leg Press 3 sets of 12-8 reps (1 minute rest)
Leg Curls 3 sets of 12-8 reps (1 minute rest)
Leg Extensions 3 sets of 12-8 reps (1 minute rest)
Modified
Triset:
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Notes:
1) The routine took me
55 minutes to complete
Tuesday: Chest & Back
Modified
Superset:
Incline Bench Press 3 sets of 8-12 reps (90 second rest)
Wide Grip Pullups to Front 3 sets of 8-12 reps (90 second rest)
Modified
Superset:
Chest Dips 3 sets of 8-12 reps (90 second rest)
Chinups with reverse grip 3 sets of 8-12 reps (90 second rest)
Modified
Superset:
Bench Press 3 sets of 8-12 reps (90 second rest)
One Arm Rows 3 sets of 8-12 reps (90 second rest)
Notes:
1) The routine takes me
60 minutes to complete
Wednesday: Shoulders and Arms
Modified
Giant Set:
Incline Curls 3 sets of 8-12 reps (1 minute rest)
Triceps Dips 3 sets of 8-12 reps (1 minute rest)
Hammer Curls 3 sets of 8-12 reps (no rest)--this is no typo. There is no rest
in between.
Reverse Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Modified
Giant Set:
Lying Dumbbell Triceps Extensions 3 sets of 8-12 reps (1 minute rest)
Concentration Curls 3 sets of 8-12 reps (1 minute rest)
Triceps Pushdowns 3 sets of 8-12 reps (no rest)--this is no typo. There is
no rest in between.
Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Modified
Triset:
Upright Rows 3 sets of 8-12 reps (1 minute rest)
Behind The Neck Press 3 sets of 8-12 reps (1 minute rest)
Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest)
Notes:
1) It takes 60 minutes
to complete.
Thursday: Abs and Cardio
Giant
Set:
Leg Raise + Crunch 3 sets of 25 reps (no rest)
Crunches 3 sets of 25 reps (no rest)
Knee Ups 3 sets of 25 reps (no rest)
Leg Raises 3 sets of 25 reps (1 minute rest)
Stationary
Bike
20 minutes
Notes:
1) The Ab Routine took
me 7 minutes to complete.
2) To perform the Leg Raise
+ Crunch exercise, just raise your legs
to a 90 degree angle, crunch, lower your
legs and torso. Repeat. It's a killer.
3) For the bike, I would start slowly for the 1st
minute, accelerate on the 2nd, go faster on the 3rd, even faster
on the fourth, go all out on the 5th. After the 5th minute I
would just start the sequence again. I would do four of these
sequences in the 20 minutes. If this technique looks familiar,
it is. I borrowed it from Bill Phillips' Body for Life book.
It's an awesome way to do cardio.
Friday: Legs
Triset:
Lunges 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Squats 3 sets of 8-12 reps (1 minute rest)
Triset:
Leg Press 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Leg Extensions 3 sets of 8-12 reps (1 minute rest)
Modified
Triset:
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Notes:
1) Since all I have for
calves at home is a standing calf raise
machine, I loaded the stack up and did
20 reps to failure. Then I rested 15
seconds and did as many reps as possible
to failure. After a 2nd 15 second rest
I performed as may reps as possible again
to failure with the same weight. After
that, rested 1 minute and repeated the
sequence.
2) The routine took me 35 minutes to complete
Saturday: Upper Body
Superset:
Behind the Neck Press 4 sets of 8-12 reps (no rest)
Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press 4 sets of 8-12 reps (no rest)
Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row 4 sets of 8-12 reps (no rest)
Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl 4 sets of 8-12 reps (no rest)
Triceps Dips 4 sets of 8-12 reps (1 minute rest)
Superset:
Reverse Barbell Curl 4 sets of 8-12 reps (no rest)
Wrist Curl 4 sets of 8-12 reps (1 minute rest)
Notes:
1) I was thanking Dave
on this one as soon as I was done and
looked at the mirror. I had a massive
pump Everywhere!!!!!!!! Awesome Routine!
2) It took me 60 minutes to finish.
3) Even though it looks like the arms are receiving
less stimulation, they really aren't. Biceps are being hammered
on the Chinups, Rows, and Reverse BB Curls. Triceps are being
hammered on the Presses and Pullovers.
Sunday:
Abs and Cardio
Repeat
Thursday
NOTES
ON THE ROUTINE ABOVE:
1) Week 5 do 12 reps, Week
6, add weight and do 10 reps, Weeks 7
and 8 shoot for 8 reps.
2) Note that the Friday and Saturday routine include
supersets. Why do they if this is a growth phase? Here is where
the program is customized. For those that want to lose fat I
included these two days with supersets in order to keep the fat
burning going. Also note that even though this is a growth phase,
I kept the reps pretty high.
3) For those of you who want to BULK UP, do the
following:
a) Week 5: 10 reps, Week 6: 8 reps, Week 7: 6 Reps,
Week 8: 4 reps.
b) Also, perform the same Leg routine from Monday
on Thursday.
c) For Saturday reduce the number of sets to 3
and make everything a modified superset resting 90 seconds in
between sets.
d) In addition, invert the diet. Do high calories
during the weekdays and lower during the weekends. Adjust caloric
intake and portions to fit your metabolism. Concentrate on getting
strong in this phase. Add a 7th meal if necessary.
BONUS: DIET
As far as diet, decrease your food intake a bit in order to compensate for the decreased activity.
Meals
1, 3, & 5
Protein shake consisting of:
2 scoops of whey protein
12 oz of skim milk
1 banana
1 tablespoon of Spectrum flax seed
oil
Note: I changed my Barleans Flaxseed Oil to Spectrum as the health food store owner told me that Barleans was not refrigerating the Oil while it was being delivered. Spectrum refrigerates on delivery.
Meals
2, 4, & 6
Chicken sandwich consisting of
2 whole wheat slices of bread
lettuce/tomato
8 ounces of chicken
Meal
7
1 scoop of whey protein
12 oz of skim milk
Beverages:
Plenty of water (1-2 gallons a day)
Saturday
and Sunday Diet:
More of the same but slightly larger protein intake and carb intake to shock
the metabolism. That way the body keeps responding to the diet.
Same diet described above with the following additions:
Meals
1, 3, & 5
Same as above plus an extra 1/2 scoop of protein to the shakes and 1 light
all natural yogurt that contained 0 grams of fat, 10 grams of protein and 22
grams of carbs.
Meals
2, 4, & 6
Same as above plus fruit salad consisting of fresh bananas, mango and pineapples.
Also added an extra 2 ounces of chicken to the sandwich.
Supplements:
Creatine: 10 grams after weight training workout and 5 after cardio
Multiple Vitamin and Mineral Formula
200mcgs of Chromium Picolinate after the workout (weights or cardio)
1000grams of vitamin C after the workout.
Take
Care and Train Hard!
Hugo A. Rivera
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Click here for Part 1 of Hugo's Muscle Gain Program
Click here for Henrik's Weight Gain Routine and Eating Plan
Click here for Dave's simple weight gain tips
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