Workout Tips

Clean Your Plate for Bigger Muscle Gains

Follow these eating fundamentals to get your muscle-building regimen off to a strong start.

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Your Program

Gentilcore designed this program to address the needs of a teenage lifter. Follow this routine, eat big (and right), and watch the muscle pile on.

Day 1

A1. Deadlift Variation (Trap [hex] Bar, Sumo, or Conventional)
5x5

A2. Flat Bench Dumbbell Press
4x8

B1. Seated Cable Row
3x10

B2. Dumbbell Goblet Reverse Lunge
3x8/Leg

C1. Pallof Press
3x10/Side

C2. Face Pull
3x12

D. Arm Work** (e.g., biceps curls, triceps pressdowns)
5–10 minutes

**Choose one biceps exercise (10 reps) and one triceps exercise (10 reps) and perform them back to back with as little rest as possible for 5–10 minutes.

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