The Workout Program To Get Huge

Summary

In 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

00:00

💪 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.

05:00

🏋️‍♂️ 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.

Keywords

💡Workout Program

A workout program is a structured plan designed to help individuals achieve their fitness goals. In the video, the creator shares his personal workout program, which is a bodybuilding split aimed at maximizing muscle growth. The program consists of six different days focusing on different muscle groups, illustrating the importance of a well-structured routine in achieving fitness objectives.

💡Bodybuilding Split

A bodybuilding split is a type of workout program where different muscle groups are trained on separate days. The video outlines a bodybuilding split program that targets push, pull, and leg exercises across six days, emphasizing the strategy of isolating muscle groups to promote muscle hypertrophy.

💡Progressive Overload

Progressive overload is a principle in strength training where the workload placed upon the muscles is gradually increased over time. The script mentions incorporating progressive overloads in all exercises, which is crucial for continuous muscle growth and avoiding plateaus.

💡Incline Dumbbell Press

Incline dumbbell press is an upper body exercise targeting the chest muscles, particularly the upper chest. The video describes it as the creator's favorite chest exercise, highlighting its effectiveness in a push-focused workout day.

💡Cable Flies

Cable flies are an isolation exercise for the chest muscles, designed to develop the pectoral muscles' shape and size. The script includes cable flies in the workout program, emphasizing the use of drop sets to maximize muscle fatigue and growth.

💡Barbell Row

Barbell row is a compound exercise that targets the back muscles, focusing on thickness and strength. The video script describes it as part of the pull-focused workout day, starting with a heavy top set to engage the back muscles effectively.

💡Leg Press

Leg press is a machine-based exercise that targets the quadriceps, hamstrings, and gluteal muscles. In the script, leg press is included in the leg-focused workout day, following the back squat to further challenge the leg muscles.

💡Quad Extensions

Quad extensions are an isolation exercise for the quadriceps, aiming to develop the front thigh muscles. The video mentions quad extensions as part of the leg day routine to maximize muscle hypertrophy in the quadriceps.

💡Stiff Leg Deadlift

Stiff leg deadlift is a variation of the deadlift exercise that primarily targets the hamstrings and glutes. The script includes stiff leg deadlifts in the hamstring-focused leg day, demonstrating the program's comprehensive approach to leg training.

💡Weighted Pull-ups

Weighted pull-ups are a variation of the pull-up exercise where additional weight is added to increase the resistance and challenge the muscles. The video script suggests weighted pull-ups as part of the pull workout day, aiming to enhance back width and create a V-taper look.

💡Rest Days

Rest days are periods of inactivity or light activity scheduled within a workout program to allow for muscle recovery and growth. The script emphasizes the importance of rest days in the high-volume program, underscoring the necessity of recovery for optimal results.

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]