Workout Routines

The perfect workout to improve form, build muscle, and boost mobility

Grow monster-size mass and bulletproof your joints with this routine.

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The perfect form workout to build muscle and boost mobility
Christopher Kimmel/Getty Images
Christopher Kimmel/Getty Images
Duration 60
Exercises 8-11
Equipment Yes

Talk to enough big, strong guys with admirable physiques and you’ll notice that one complaint keeps coming up: They’re all hurt.

There seems to be an unwritten rule that training to build muscle has to wreak havoc on your joints—but we’re about to break it. In fact, you can have a great-looking body without wrecking it along the way.

This plan incorporates careful programming, mobility, and corrective exercise to help you safely build both muscle and strength.

How it works

Lifting weights compresses the joints, and can lead to injury. There are two main ways to prevent lifting-related aches and pains: Master perfect technique so your body can bear the stress of heavy weights as safely as possible, and vary the loads you use so you never undergo too much stress for too long.

Our program improves technique by way of mobility, with exercises such as the face-pull that activate and balance out the muscles around the shoulder to allow for safe, efficient lifting. These moves actually help you perform your bench press better, so we tucked them in between your first few sets. We also change the sets and reps on your main lifts weekly to vary the stimulus.

All these safety precautions make you a better lifter, so it’s easier to add muscle.

Directions

Perform each workout (Day I, II, and III) once a week, resting a day between each session.

Day 1

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
6 sets
5, 5, 5, 5, 5, as many as possible reps
0 sec. rest

Exercise 1B.

Pushup How to
Pushup  thumbnail
2 sets
10 reps
0 sec. rest

Exercise 1C.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
2 sets
20 reps
120–180 sec. rest

Exercise 2A.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
4 sets
Hold for 30–60 sec. reps
0 sec. rest

Exercise 2B.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
4 sets
20 reps
0 sec. rest

Exercise 2C.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
1 sets
12-15 reps
90-120 sec. rest

Exercise 3.

Wide-Grip Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
50–100 reps
As needed rest

Exercise 4.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
1 sets
100-150 reps
As needed rest

Day 2

Exercise 1A.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
8, 8, 8, 8, as many as possible reps
0 sec. rest

Exercise 1B.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
2 sets
3-5 reps
0 sec. rest
Pry your knees open to increase hip mobility.

Exercise 1C.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
2 sets
30–60 sec. (each leg) reps
120-180 secs. rest

Exercise 2A.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
8-12 reps
0 sec. rest

Exercise 2B.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
4 sets
15 (each leg) reps
0 sec. rest

Exercise 2C.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
8-12 reps
90-120 sec. rest

Exercise 3.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
1 sets
50 total (each leg) reps
As needed rest

Exercise 4.

Straight-Bar Curl You'll need: Barbell How to
Straight-Bar Curl thumbnail
1 sets
100 reps
As needed rest

Day 3

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
9 sets
3; as many as possible for the remaining sets reps
0 sec. rest

Exercise 1B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
1 sets
5 reps
120-180 sec. rest
Perform exercises 1B. through 1E. as a sequence, going straight from one exercise to the next. That's one set. Do two rounds before moving on to the next exercises.

Exercise 1C.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
1 sets
5 reps
0 sec. rest

Exercise 1D.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
1 sets
5 reps
0 sec. rest

Exercise 1E.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
1 sets
5 reps
0 sec. rest

Exercise 1F.

Dumbbell halo How to
Dumbbell halo thumbnail
2 sets
10 reps
90-120 sec. rest
Substitute the dumbbell for a plate if you can.

Exercise 2A.

Seated dumbbell overhead press You'll need: Dumbbells How to
Seated dumbbell overhead press thumbnail
4 sets
10-15 reps
0 sec. rest

Exercise 2B.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
4 sets
10–12 reps
0 sec. rest
Use an EZ-curl bar.

Exercise 2C.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
4 sets
15-20 reps
90-120 sec. rest

Exercise 3.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
1 sets
100 reps
As needed rest

Exercise 4.

Wide-Grip Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
100 reps
As needed rest
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