Workout Routines

The 30-day plan to grow like a monster

Put on scary-size (and get scary-powerful) with a calculated effort of three workouts per week.

The 30-day plan to grow like a monster
Duration 45
Exercises 19
Equipment Yes

It is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz (@bigdaddydacruz) demo his program below.

HOW IT WORKS

Now that you've fully accepted the fact that sub-5 or 10% body fat all year isn't neccessary, and quite frankly, understand that it could also be burning you out—your new mass and power plan could still take some getting used to.

You're going to be working out three days per week. Structured as one day on, one day off. But don't let the three days fool you into thinking life just got easy because after the first week of this program you're going to pay close attention to the tempo of your repetitions. Instead of simply lifting start to finish, you're going to follow a "3/1/3/1" tempo for higher repetition exercises (above 6). And for lower repetition exercises you will follow a "2/1/0/1" tempo. Essentially your "power" exercises in the low rep ranges will be explosive, and your "growth" exercises in the high rep ranges will be slower, controlled movements.

For both of these, you'll feel it in the morning. We promise. And make sure to follow the rest periods—you'll need them.

Attempt to either increase the weight, or the number of reps each week as you progress. You want to build monsterous size, but don't be a monsterous lug head—increasing weight by very small increments like 5-pounds can surprisingly go a long way.

HOW TO UNDERSTAND TEMPO

If you're bench pressing high reps for 3/1/3/1, it's 3 seconds on the way down, 1 second with the bar at your chest, 3 seconds on the way up, and 1 second at the top. If you're bench pressing low reps for 2/1/0/1, it's 2 seconds on the way down, 1 second with the bar at your chest, an explosive push on the way up (0 seconds), and a 1 second pause at the top.

Day 1 Push

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
4-6 reps
90 rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
8-10 reps
60 rest

Exercise 3.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
4-6 reps
90 rest

Exercise 4.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
3 sets
8-10 reps
60 rest

Exercise 5.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
3 sets
4-6 reps
60 rest

Exercise 6.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-10 reps
60 rest
Complete with weights.

Day 2 Lower Body & Abs

Exercise 1.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
4-6 reps
60 rest

Exercise 2.

Barbell Landmine Squat You'll need: Barbell How to
exercise image placeholder
3 sets
8-10 reps
60 rest

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
8 reps
60 rest

Exercise 4.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
8 reps
60 rest

Exercise 5.

Kneeling Cable Crunch You'll need: Adjustable Cable Machine How to
Kneeling Cable Crunch thumbnail
3 sets
10-12 reps
60 rest

Exercise 6.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
15 reps
60 rest

Day 3 Pull

Exercise 1.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
3 sets
8-10 reps
60 rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
4-6 reps
90 rest

Exercise 3.

One-Arm, Elbow-In Dumbbell Row You'll need: Dumbbells How to
One-Arm, Elbow-In Dumbbell Row thumbnail
3 sets
6-8 reps
60 rest

Exercise 4.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
8-10 reps
60 rest

Exercise 5.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
3 sets
6-8 reps
60 rest

Exercise 6.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
8-10 reps
60 rest

Exercise 7.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
8 reps
60 rest
Comments