The Workout Program To Get Huge
Summary
TLDRIn this video, the creator shares his intense bodybuilding workout program designed for maximum muscle gain. The program is a six-day split focusing on push, pull, and leg exercises with high volume and intensity. It includes exercises like incline dumbbell press, barbell row, and barbell back squat, emphasizing progressive overloads. The creator also stresses the importance of rest days and proper nutrition for optimal results.
Takeaways
- 🏋️♂️ The speaker shares their personal workout program designed for maximum muscle growth.
- 📈 The program is a bodybuilding split, consisting of six different workout days: Push A, Pull A, Legs A, Rest, Push B, Pull B, Legs B, and another Rest day.
- 💪 Push A focuses on chest and shoulders with exercises like incline dumbbell press, machine press, cable flies, lateral raises, and tricep exercises.
- 🏋️♀️ Pull A targets back thickness with barbell rows, lat pulldowns, single-arm cable rows, cable pullovers, and rear delt flies, followed by biceps and forearm exercises.
- 🦵 Legs A is quad-dominant, starting with the barbell back squat, followed by leg press, walking lunges, quad extensions, hamstring curls, and calf raises.
- 🛑 The importance of rest days is emphasized for recovery in this high-volume program.
- 🤸♂️ Push B is shoulder-dominant with weighted dips, dumbbell shoulder press, cable lateral raises, machine chest press, and tricep exercises.
- 🔁 Pull B focuses on back width with weighted pull-ups, T-bar rows, lat pulldowns, cable pullovers, and biceps exercises with rope curls and easy bar curls.
- 🏃♂️ Legs B is hamstring-focused, starting with stiff leg deadlifts, hack squat, hamstring curls, quad extensions, and hip thrusts, finishing with calf raises.
- 📢 The speaker offers a discount code for a protein supplement brand and encourages viewers to share their transformations if they use the program.
Q & A
What is the main goal of the workout program described in the video?
-The main goal of the workout program is to pack on as much muscle as physically possible.
How many days does the workout program consist of?
-The workout program consists of six different workout days followed by two rest days, making it a nine-day cycle.
What are the six workout days focused on?
-The six workout days are focused on Push A, Pull A, Legs A, Rest, Push B, and Pull B.
What is the significance of the rest days in this program?
-Rest days are crucial for recovery, proper nutrition, and ensuring that the high volume and intensity of the program do not lead to overtraining.
What is the first exercise mentioned for Push A day?
-The first exercise for Push A day is the incline dumbbell press.
How many sets and reps are recommended for the incline dumbbell press?
-For the incline dumbbell press, one heavy top set of 5 to 9 reps is recommended, followed by a lighter back off set for 10 to 15 reps.
What is the final exercise for Push A day and how is it performed?
-The final exercise for Push A day is press-ups, performed to complete failure with the chest.
What is the key exercise for the Pull A day that focuses on back thickness?
-The key exercise for Pull A day that focuses on back thickness is the barbell row.
What is the most challenging exercise mentioned in the script?
-The most challenging exercise mentioned in the script is the barbell back squat.
How does the script suggest finishing the back workout on Pull A day?
-The back workout on Pull A day is finished with rear delt flies.
What is the focus of Legs A day in the workout program?
-Legs A day is a more quad dominant leg day, focusing on exercises like the barbell back squat, leg press, walking lunges, quad extensions, hamstring curls, and calf raises.
What is the advice given for those who cannot perform weighted pull-ups?
-For those who cannot do weighted pull-ups, the script recommends trying resistance bands or using assisted pull-up machines.
What is the final exercise mentioned for Legs B day?
-The final exercise mentioned for Legs B day is hip thrusts.
What is the deal mentioned in the video for purchasing protein?
-For the next 24 hours, using the code 'Joe' at checkout on the protein company's website will save money and also provide a free bag of creatine.
Outlines
💪 Introducing the Bodybuilding Split Program
The speaker shares their journey from following a poor workout program at 16 to creating a more effective bodybuilding split program. They emphasize the confusion caused by the multitude of workout programs available and introduce their own program designed for maximum muscle gain. The program consists of six days: Push A, Pull A, Legs A, Rest, Push B, Pull B, Legs B, and another Rest day. Each day is high volume and intense, focusing on different muscle groups. The first day, Push A, is chest dominant, starting with incline dumbbell press, followed by machine press, cable flies, lateral raises, and tricep exercises. The speaker stresses the importance of rest days and proper nutrition to support the program's demands.
🏋️♂️ Detailed Workout Routines for Push, Pull, and Legs
This section provides a detailed breakdown of the workout routines for Push A, Pull A, Legs A, Push B, Pull B, and Legs B. Push A focuses on chest with incline dumbbell press, machine press, and dips. Pull A emphasizes back thickness with barbell rows, lat pulldowns, and single-arm cable rows. Legs A is quad dominant, starting with barbell back squat and leg press. Push B is shoulder dominant, with weighted dips and dumbbell shoulder press. Pull B targets back width with weighted pull-ups and T-bar rows. Legs B focuses on hamstrings with stiff leg deadlifts and hack squats. Each exercise includes a heavy top set followed by a lighter set, with the final set often involving drop sets or going to failure. The speaker also mentions a deal with a protein supplement company, offering a discount and free creatine with the use of a promo code.
Mindmap
Keywords
💡Workout Program
💡Bodybuilding Split
💡Progressive Overload
💡Incline Dumbbell Press
💡Cable Flies
💡Barbell Row
💡Leg Press
💡Quad Extensions
💡Stiff Leg Deadlift
💡Weighted Pull-ups
💡Rest Days
Highlights
The creator shares their personal workout program designed for maximum muscle gain.
The program is a bodybuilding split, not suitable for the fainthearted due to its intensity.
The workout consists of six different days: Push A, Pull A, Legs A, Rest, Push B, Pull B, Legs B, and another Rest day.
Proper nutrition and rest are emphasized as crucial for recovery in this high-volume program.
Day one, Push A, focuses on chest with incline dumbbell press and machine press.
Cable flies and drop sets are included to target the chest to failure.
Shoulder exercises like lateral raises and tricep exercises like overhead extensions are part of the push days.
Day two, Pull A, emphasizes back thickness with barbell rows and lat pulldowns.
Rear delt flies and biceps isolation with cable curls are included in the pull days.
Legs A day is quad dominant, starting with the challenging barbell back squat.
Leg press and walking lunges are part of the leg workouts to target leg muscles.
The importance of rest days for recovery in a high-volume program is reiterated.
Day five, Push B, focuses on shoulders with weighted dips and dumbbell shoulder press.
Cable lateral raises are used to finish off the shoulders on Push B days.
Day six, Pull B, targets back width with weighted pull-ups and T-bar rows.
Legs B day focuses on hamstrings with stiff leg deadlifts and hamstring curls.
The program includes a deal with a protein supplement company for listeners using the creator's code.
The creator invites feedback and transformation stories from those who use the program.
Transcripts
oh my God right you ready
yeah tragic that was a video of me at 16
years old where I was following a crap
workout program fast forward to now and
I've learned a thing or two now on a
much better program you see the problem
that my younger self had and it's even
worse nowadays is there's literally
millions of different workout programs
available at your fingertips and it can
be confusing on which to follow so in
this video I want to share my workout
program I created this program couple
months ago and it's what I've been using
ever since it's a bodybuilding split so
it's design is to just pack on as much
muscle as physically possible that being
said it's not for the fainthearted this
is a very tough split but I have noticed
the insane results on it so let's get
into
[Music]
it okay so this is the program it's a
pushable legs workout split consisting
of six different days so we have push a
then pull a then legs a then arrest then
push B pull B legs B and and then
another rest and then the cycle restarts
rest days and proper nutrition are
crucial with this program because as
you're about to see it's very high
volume and very intense so let's start
off with day one which is push a this is
a more chest dominant push session and
it starts with the incline dumbbell
press my favorite chest exercise for
this we're going to do one heavy top set
of 5 to 9 reps and then we lighten the
weight and do a back off set for 10 to
15 reps remember with all of the
exercises today make sure to incorporate
Progressive overloads we then move on to
a machine press of some kind three sets
of 10 to 15 reps and each set should be
looking like this you want to be pushing
yourself no matter what exercise in the
program today every set you want to go
to failure or if not close to we then
follow that up with cable flies three
sets again for 10 to 15 reps and on the
final set finish with a drop set so go
to failure instantly drop the weight and
go to failure again your chest at this
point will be in bits but to fully just
completely finish it off do one set to
complete failure of press ups with your
chest now in agony we want to hit a bit
of shoulders lateral raises four sets to
failure I recommend cable lateral raises
like I'm doing here but dumbbells are
completely fine finally to finish off
the push day we need to hit the triceps
overhead tricep extensions three sets of
8 to 15 reps and then tricep push Downs
two sets of 8 to 15 reps and that is
push a a great workout day two we have
pull a this focuses more on back
thickness and it starts with the barbell
row this again is a heavier top set of 5
to 9 reps and then a lighter back off
set for 10 to 15 reps after that we move
on to the classic lap pull down three
sets 10 to 15 reps followed by single
arm cable rows then cable pullovers and
to finish off the back some rear delt
flies your back will be really pumped
after this but the pool day is not over
as we need to hit biceps and forearms
now these will have already been worked
throughout the other exercises today but
we want to isolate and just fully tear
them cable curls three sets of 8 to 15
reps and then dumbbell Hammer girls two
sets of 8 to 15 reps and that is pull a
complete day three we we have legs a
this is a more quad dominant leg day and
it starts with the best yet in my
personal humble opinion the toughest
exercise in existence the barbell back
squat will perform a heavier top set of
5 to n reps like usual and then a
lighter back off set for 10 to 15 reps
after this we move on to leg press
followed by walking lunges two sets of
10 to 15 reps each leg and at this point
your legs will be but to finish
it off and to fully maximize muscle
hypertrophy we're going to be doing quad
extend ions and then we'll throw some
hamstring work in there with hamstring
curves oh and we can't forget carves
fully to finish off the leg day carve
razors and that is legs a complete you
should be struggling to walk up the
stairs for the next couple days after
this that's when you know you've done it
right day four rest day please do not
neglect these this workout program is
very high volume make sure you nail your
nutrition nail your sleep and don't miss
the rest day okay now we got on to day
five which is push B this is a more
shoulder dominant push day and we start
with weighted dips now a lot of people
don't like dips but it is a really
really good exercise I myself noticed
massive growth when doing it as usual a
top set of 5 to n reps and then lighten
the weight and do a back off set of 10
to 15 reps next we move on to dumbbell
shoulder press another top and back
offset so a heavy of 5 to 9 reps and
then a lighter 10 to 15 reps and then to
fully finish the shoulders off cable
lateral raises three sets 10 to 15 reps
next we want to hit some chest so we
perform a machine chest press of some
kind we follow that up with cable flies
which on the final set just like push a
we perform a drop set and then to finish
the push a off triceps we do tricep push
downs and then overhead tricep
extensions and there we have push B
complete day six pull B this is
targeting more back width getting that
nice Vaper look and it starts with
weighted pull-ups a top set of 5 to n
reps and a back off set of 10 to 15 reps
if you can't do weighted pull-ups I
recommend trying resistance bands or
using one of the assisted pull-up
machines we then move on to T then the
classic lat pull down then to fully burn
the lats off cable pullovers and finally
to bring the back section to an end we
just perform the weird out flies again
like last time the pump after all of
this is just nuts but just like P A we
don't want to neglet the biceps and
forearms so rope curls and easy bar
curls to finish it off and there is pull
B complete day seven the final workout
of the split legs B this is a more
hamstring focused leg day starting with
stiff leg deadlifts a top heavier set of
5 to 9 and a lighter back off set of 10
to 15 we follow that with the hack squat
which this exercise causes some strange
faces to say the least after we do some
hamstring curls then we throw some quad
isolation work in there with some quad
extensions and finish off the leg day
some hip thrusts oh Sho I forgot about
um carve razors as well because we do
not want skinny carves day eight is
another rest and then day nine you start
to cycle again with pche that is the
workout boys is if you have any
questions please comment below I'll try
and reply to as many as I can if you end
up using the program please send me your
Transformations that'd be really
intrigued to see yeah thanks a lot okay
uh sorry just before I go I've got a
pretty cool deal with my protein been
working with these guys for several
years for the next 24 hours only if you
buy something on the website and use my
code Joe at checkout not only will you
save money but that'll also give you a
free bag of creatine just by using my
code click the first link below it'll
take you to the website use my code
it'll help me out you'll get you some
free stuff thanks guys
[Music]
تصفح المزيد من مقاطع الفيديو ذات الصلة
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