Stago Two: Weight Training

Weight Training:

The second stage of the Male Model Workout is The Gains Stage. This stage consist of a two month program maximizing muscle growth, size gains trough heavy-weight, low repetition training, combined with a increased caloric intake.

Weight training in the second stage of the Male Model Workout is broken down into a 3 day split, meaning you have to lift three days a week. As explained in stage one, this is because muscle grows while you’re recovering from your workouts.

The workouts in this stage aim to take your body to failure. “Failure” is an training term that means lifting until your muscles are unable to do another rep, which results in the greatest size gains.

During this stage you’ll be doing 3 sets per exercise, with each set consisting out 4-6 reps.

Now that we have covered the basics the Gains Stage the workout is broken down as follows:

  1. Monday: Chest, Back, Traps
  2. Wednesday: Triceps, Biceps, Shoulders
  3. Friday: Lower body, Forearms, Abs

Again Abdominal Exercises are covered in the Cardio Guide.

Monday
Exercise Sets Reps
Flat Bench Press 3 4-6
Incline Dumbbell Press 3 4-6
Decline Barbell Bench Press 3 4-6
Flat Bench Dumbbell Fly’s 3 4-6
Lat Pull-Downs 3 4-6
Dumbbell Shrugs 3 4-6
Seated Cable Rows 3 4-6

Wednesday
Exercise Sets Reps
Tricep Extensions (Rope) 3 4-6
Barbell Bicep Curls 3 4-6
Lying Tricep Extensions 3 4-6
Dumbbell Shoulder Press 3 4-6
Lateral Dumbbell Raises 3 4-6
Upright Rows 3 4-6
Tricep Dips 3 Failure

Friday
Exercise Sets Reps
Squats 3 4-6
Standing Calf Raises 3 4-6
Leg Extensions 3 4-6
Weighted Crunch 3 14-16
Cable Crunches 3 14-16
Knee Raises 3 Failure
Reverse Curls 3 8-10

Move on to → Stage Two: Cardio