Workout Routines

Double Your Strength in 64 Days: Day 2

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

by
Barbell Back Squat
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 2

Exercise 1

Barbell Bentover Row How to
Barbell Bentover Row thumbnail
4 sets
10-4* reps
60 sec rest
*Perform reps as 10,8,6,4.

Exercise 2

Pullup How to
Pullup thumbnail
4 sets
15 reps
60 sec rest

Exercise 3

Close-Grip Front Pulldown How to
Close-Grip Front Pulldown thumbnail
3 sets
10 reps
60 sec rest

Exercise 4

Barbell Biceps Curl How to
Barbell Biceps Curl thumbnail
4 sets
10-4* reps
60 sec rest
*Perform reps as 10,8,6,4.

Exercise 5

Barbell Hammer Curl How to
Barbell Hammer Curl thumbnail
4 sets
6 reps
60 sec rest

Exercise 6

Barbell Back Squat How to
Mass Gains - Barbell Back Squat thumbnail
5 sets
10-3* reps
120 sec rest
*Perform reps as 10,8,6,4,3.

Exercise 7

Hack Squat How to
Mass Gains - Hack Squat thumbnail
4 sets
8 reps
60 sec rest

Exercise 8

Stiff-Leg Deadlift How to
Mass Gains - Stiff-Leg Deadlift thumbnail
5 sets
10 reps
60 sec rest

Exercise 9

Seated Calf Raise How to
Mass Gains - Seated Calf Raise thumbnail
10 sets
10 reps
60 sec rest

Exercise 10

Run in Place How to
Mass Gains - Run in Place thumbnail
4 sets
30 sec reps
30 sec rest
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