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Dave's V.I.

F Mass Building Program

Workout Volume For Large Muscle Groups (Small Muscle groups):  Week 1 = 2  Week 2 = 3  Week 3 = 4  Week 4 = 5 Rest 60 seconds Sets of 10 Reps Per Exercise (Same) Sets of 8 Reps Per Exercise (Same) Sets of 6 Reps Per Exercise (No More than 10 Total sets) Sets of 6 Reps Per Exercise (No More than 10 Total sets) between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE
The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body. Each week you should aim for slight increases in the weight you are using for each exercise. Workout Volume:  Week 1 = 3 Sets of 8  Week 2 = 3 Sets of 8  Week 3 = 4 Sets of 6  Week 4 = 4 Sets of 6 Rest 60 Seconds between

Reps Reps (increase weight) Reps (increase weight) Reps (increase weight) sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE
The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts. You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock. Workout Volume:  Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps

Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps  Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps  Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps. Workout Loads:  2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets  2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets  2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

The Workouts Volume Phase - Week 1
Week 1 - Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 1 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 10 10 10 10 10 Reps AMAP 10 10 10 10 10 Reps Reps Reps

Day 3 Legs Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals 10 10 AMAP 10 10 10 10 AMAP 10 10 Legs 1 2 3 4 5 Week 1 .1 2A 2B 3 4 Week 1 .Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 10 10 10 10 10 Reps 10 10 10 10 10 Reps Reps Reps Reps 10 10 Reps 10 10 Reps Reps Reps .

Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps .Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 2 .3A 3B 4A 4B Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks 10 10 10 10 10 10 10 10 Volume Phase . Decrease Reps Week 2 .Week 2 Increase Weight and Number of Sets.

Day 3 Legs Legs 1 2 3 4 5 Week 2 .Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 8 8 Reps 8 8 Reps 8 8 Reps Reps Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 8 8 8 8 8 Reps 8 8 8 8 8 Reps 8 8 8 8 8 Reps Reps .1 2A 2B 3 4 Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals 8 8 AMAP 8 8 8 8 AMAP 8 8 8 8 AMAP 8 8 Week 2 .

Week 3 Increase Weight and Number of Sets. Decrease Reps Week 3 .Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps .3A 3B 4A 4B Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks 8 8 8 8 8 8 8 8 8 8 8 8 Volume Phase .Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 3 .

Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Reps Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps .Day 3 Legs Legs 1 2 3 4 5 Week 3 .1 2A 2B 3 4 Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals 6 6 AMAP 6 6 6 6 AMAP 6 6 6 6 AMAP 6 6 6 6 AMAP 6 6 Week 3 .

3A 3B 4A 4B Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks 6 6 6 6 6 6 6 6 6 6 6 6 Volume Phase .Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 4 .Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 . Reps Remain The Same Week 4 .Week 4 Increase Weight and Number of Sets.

Day 3 Legs Legs 1 2 3 4 5 Week 4 .1 2A 2B 3 4 Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals 6 6 AMAP 6 6 6 6 AMAP 6 6 6 6 AMAP 6 6 6 6 AMAP 6 6 6 6 AMAP 6 6 Week 4 .Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 .

3A 3B 4A 4B Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks 6 6 6 6 6 6 6 6 6 6 Intensity Phase .Week 5 Upper & Lower Body Workouts Twice a Week Week 5 .Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps .Day 1 Back and Traps Back and Traps 1 2 3 4 5 6 Week 5 .

1 2 3 4 5 Week 5 .Day 4 Arms Arms 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls Reps 8 8 8 8 8 8 Reps 8 8 8 8 8 8 Reps 8 8 8 8 8 8 Reps Reps Reps 8 Reps 8 Reps 8 Reps Reps .Day 3 Legs Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8 Legs 1 2 3 4 5 6 Week 5 .

Week 6 . Sets and Reps Stay the Same.2 3 4 5 Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch 8 8 8 8 8 8 8 8 8 8 8 8 Intensity Phase .Week 6 Increase Weight.Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 6 .Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps .

Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls Reps 8 8 8 8 8 8 Reps 8 8 8 8 8 8 Reps 8 8 8 8 8 8 Reps Reps Reps 8 Reps 8 Reps 8 Reps Reps .Day 3 Upper Body Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8 Upper Body 1 2 3 4 5 6 Week 6 .1 2 3 4 5 Week 6 .

Week 7 Increase Weight.2 3 4 5 Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch 8 8 8 8 8 8 8 8 8 8 8 8 Intensity Phase . Add a Set and Reduce Reps to 6 Week 7 .Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps .Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 7 .

Day 3 Upper Body Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Upper Body 1 2 3 4 5 6 Week 7 .Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps Reps 6 Reps 6 Reps 6 Reps 6 Reps .1 2 3 4 5 Week 7 .

Sets and Reps Stay The Same Week 8 .2 3 4 5 Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Intensity Phase .Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 8 .Week 8 Increase Weight.Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps .

Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps 6 6 6 6 6 6 Reps Reps 6 Reps 6 Reps 6 Reps 6 Reps .1 2 3 4 5 Week 8 .Day 3 Upper Body Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Upper Body 1 2 3 4 5 6 Week 8 .

Week 9 Full Body Workouts.Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 7 8 9 Week 9 . 3 Times Per Week. Undulating Reps Week 9 .2 3 4 5 Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Frequency Phase .Day 2 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls Reps 6 6 6 6 6 6 6 6 6 Reps 6 6 6 6 6 6 6 6 6 Reps Reps Reps .

Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Week 9 .Day 3 Full Body Workout C Full Body Workout C 1 2 3 4 Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Reps 12 12 12 12 Reps 12 12 12 12 Reps Reps Reps Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 10 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 10 Reps Reps Reps .

Undulating Reps Week 10 . 3 Times Per Week.Week 10 Full Body Workouts.Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 7 8 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Reps 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 Reps Reps Reps .5 6 7 8 9 Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls 12 12 12 12 12 12 12 12 12 12 Frequency Phase .

Day 3 Full Body Workout C Full Body Workout C 1 2 Dumbbell Lunges Dumbbell Step Ups Reps 6 6 Reps 6 6 Reps Reps Reps .Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 12 12 12 12 12 12 12 12 12 Reps 12 12 12 12 12 12 12 12 12 Reps Reps Reps Week 10 .9 Barbell Bicep Curls 10 10 Week 10 .

Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Reps 12 12 12 12 12 12 Reps 12 12 12 12 12 12 Reps Reps Reps . 3 Times Per Week. Undulating Reps Week 11 .Week 11 Full Body Workouts.3 4 5 6 7 8 9 Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Frequency Phase .

7 8 9 Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls 12 12 12 12 12 12 Week 11 .Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 6 6 6 6 6 6 6 6 6 Reps 6 6 6 6 6 6 6 6 6 Reps Reps Reps Week 11 .Day 3 Full Body Workout C Full Body Workout C Reps Reps Reps Reps Reps .

3 Times Per Week.Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Reps 6 6 6 6 Reps 6 6 6 6 Reps Reps Reps .Week 12 Full Body Workouts.1 2 3 4 5 6 7 8 9 Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Frequency Phase . Undulating Reps Week 12 .

5 6 7 8 9 Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls 6 6 6 6 6 6 6 6 6 6 Week 12 .Day 3 .Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 10 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 10 Reps Reps Reps Week 12 .

Full Body Workout C Full Body Workout C 1 2 3 4 5 6 7 8 9 Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls Reps 12 12 12 12 12 12 12 12 12 Reps 12 12 12 12 12 12 12 12 12 Reps Reps Reps .