Top 3 Month Muscle Building Workout

Many clients come to me with a goal of building muscle and losing fat. Initially I take them through a prep phase and a hypertrophy phase, each phase is performed for 3 to 4 weeks. We follow that with the Advanced German Body Composition by Charles Poliquin. The results have been great. Not only does the Advanced GBC lead to fat loss, but it is also quite effective in growing muscle and developing muscular endurance. The 6-12-25 drop set rep scheme includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance.

Weight/load selection is important for this protocol. You must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set is complete, cut the load that you did for 12 reps in half once again and attempt to finish 25 reps with it at a 10X0 tempo.

For the first 3 weeks perform 3 sets for each body part. Progress to 4 sets after 3 weeks. The prescribed rest is 10 seconds between the movements and 2 minutes between each set. The cycle is meant to be performed 6 times. Doing it longer will hinder your results.

Day 1 Shoulders and Abs:

A1. 6 reps: Standing Military Press – 40X0 tempo (4=4 seconds down 0=zero rest at the bottom of the movement, x=explode & 0=zero rest at the top of the movement), Rest 10 seconds

A2. 12 reps: Seated Dumbbell Presses (elbows facing forward (supinated grip)) – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline Bench (on your stomach, for rear delts) – 20X0 tempo – Rest 120 seconds. Repeat 2-5 times

A1. 6 reps: Weighted Hanging Leg Raises – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Weighted Cable Crunches – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Floor Crunches – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)

Day 2 Arms:

A1. 6 reps: Standing Olympic Bar Curls – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Seated Incline Bench (45 Degree) Dumbbell Curls – 30X0 tempo, Rest 10 seconds

A3. 25 reps: High Cable Curls – 20X0 tempo, Rest 120 seconds. Repeat 2-5 times

A1. 6 reps: Weighted Dips – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Lying Dumbbell Extension (dumbbell scull crushers) – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Overhead Rope Extension – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)

Day 4 Quads & Hips:

A1. 6 reps: Medium Stance Squats – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Bulgarian Split Squats with Weight – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Leg Extensions – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)

A1. 6 reps: Medium Stance Deadlifts – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Leg Curls – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Back Extensions or good mornings – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)

Day 6 Chest & Back:

A1. 6 reps: Incline Bench Press – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Flat Dumbbell Press (supinated grip)  – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Cable Flys – 20X0 tempo  OR  weighted flys, Rest 120 seconds. (Repeat 2-5 times)

A1. 6 reps: Bent Over Rows – 40X0 tempo, Rest 10 seconds

A2. 12 reps: Neutral Grip Chin Ups – 30X0 tempo, Rest 10 seconds

A3. 25 reps: Rope Rows – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)