Workout Routines

Double Your Strength in 64 Days: Day 1

Shift your training from summer-time shredding to cold-weather bulking with this volume-heavy plan guaranteed to get you strong as hell.

Barbell High Pull
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine
Duration 60 min
Exercises 10
Equipment Yes

For this program you’ll be using the RPE (Rating of Perceived Exertion) scale. It sounds fancier than it really is: A rating of 1 means that it felt like you could have performed another nine reps, while a 10 means that you couldn’t have done another rep if your life depended on it. For the last two sets, you should be using a weight that has you at an RPE of 8-9. When that same weight starts to feel like a 6-7, add five pounds—or less if your gym has half-pound or one-pound plates. Small progression is safe progression.

However, Presciano also urges you not to push it too hard. This program is meant to challenge you, not break you, so if you want to stick with pretty much the same weight for the entire program, that’s cool, too. “You’ll still grease the groove with your lifts,” Presciano says in regards to mastering the form of the movement. And once you become efficient at moving the weight, the pounds will start to pile on.

For more novice lifters, Presciano urges them to “take one set off everything for the first eight-day cycle. Back in the day, there were times when the workouts were so excruciating that we would do only two to three sets of the last few exercises.”

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Workout 1

Exercise 1

Incline Bench Press How to
Mass Gains - Incline Bench Press thumbnail
4 sets
8-3* reps
60 sec rest
*Perform reps as 8,6,4,3.

Exercise 2

Barbell Bench Press How to
Mass Gains - Barbell Bench Press thumbnail
5 sets
6-2* reps
120 sec rest
*Perform reps as 6,5,4,3,2.

Exercise 3

Weighted Dip How to
Weighted Dip thumbnail
4 sets
AMRAP* reps
60 sec rest
*As many reps as possible

Exercise 4

Overhead Dumbbell Extension How to
Mass Gains - Overhead Dumbbell Extension thumbnail
4 sets
8 reps
60 sec rest

Exercise 5

Barbell Military Press How to
Mass Gains - Barbell Military Press thumbnail
4 sets
10-4* reps
90 sec rest
*Perform reps as 10,8,6,4.

Exercise 6

Seated Dumbbell Press How to
Mass Gains - Seated Dumbbell Press thumbnail
3 sets
8-5* reps
90 sec rest
*Perform reps as 8,6,5.

Exercise 7

Barbell High Pull How to
Mass Gains - Barbell High Pull thumbnail
4 sets
10 reps
60 sec rest

Exercise 8

Dumbbell Shrug How to
Mass Gains - Dumbbell Shrug thumbnail
4 sets
8 reps
60 sec rest

Exercise 9

Swiss Ball Jack Knife How to
Swiss Ball Jack Knife thumbnail
4 sets
15 reps
60 sec rest

Exercise 10

Plank How to
Mass Gains - Plank thumbnail
4 sets
30 sec reps
30 sec rest