Muscle: The Stupid Simple Solution To Building Rock Hard Muscle While Eating Like a King and Dominating Your Life by Jason Maxwell

Author:Jason Maxwell [Maxwell, Jason]
Language: eng
Format: azw3
Published: 2018-05-17T16:00:00+00:00

Deadlift

300 lb. (136 kg) for 5 reps

300 lb. for 6 reps

305 lb. (138 kg) for 4 reps

305 lb. for 5 reps

305 lb. for 6 reps

310 lb. (141 kg) for 4 reps

This progression, as you can see, has overload built in. On set 3 of week 1, you’ll aim for 300 lb. for 5 reps, on set 3 of week 2, you’ll aim for 300 lb. for 6 reps, and so on.

On hypertrophy days, you’ll lift in the 6–8 rep range under the 4-set method. Using the dumbbell military press as an example, a hypertrophy day might look like this:

Exercise

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

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