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"American Muscle" on Discovery

Protagonist Mike Barwis and his crew illustrate how fitness and relationships can empower people to achieve the impossible on Discovery’s newest show.

by CSCS
American Muscle

BARWIS METHOD HYPERTROPHY

Each client that comes to Barwis has a uniquely crafted training program based on their goals, genetics and other factors. Complete routines cover everything under the sun that can help that client perform better. What follows is one week of Barwis-style hypertrophy training.

“The workout is designed to increase muscle mass,” he says. “The actual program consists of four uniquely different workout days each week and is designed and adapted based on periodization phasing over a six-week period. To obtain optimal results, an athlete should utilize the complete training cycle for all four days.”

These workouts should be done on non-consecutive days.

Day 1

Exercise

Sets

Reps        

%1RM

Squat

3

12

60

Front Squat

3

12

50

Romanian Deadlift

4

10

70

Lat Pulldown       

4       

10

 

Fat Bar Curl

4

10

 

Explosive Calf Raise

2

30

 

 

Day 2

Exercise

Sets

Reps        

%1RM

Bench Press

3

12

60

Dumbbell Incline Press

3

12

50

Hammer Strength Press   

3

12

50

Triceps Extension          

3       

10

 

Rear Delt Raise

3

10

 

 

Day 3

Exercise

Sets

Reps        

%1RM

Front Squat

3

12

50

Pause Squat 

3

12

50

Barbell Step-Up   

2

15

60

Single-Leg Curl             

3         

10 (each leg)

 

One-Arm Dumbbell Row 

4

10

 

Concentration Curl  

5

8, 6, 4, 8, 15

 

Seated Calf Raise 

2

25

 

 

Day 4

Exercise

Sets

Reps        

%1RM

Pause Bench Press 

3

12

50

Incline Bench Press 

3

12

60

Dumbbell Overhead Press

3

6

79

Power Shrug         

2         

6

65

Partner 30s      

3

10

 

Dumbbell Overhead Extension

5

8, 6, 4, 8, 15

 

>> When percentages are not listed, train within one or two reps of failure at the rep range listed. For additional exercise descriptions and tips, visit www.barwismethods.com

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