12 Week Size Program

12-Week Size Program

I created this program to help individuals looking to gain size. This program is a high volume with the main movements bringing intensity as well.

The main movements for Phases will be:

1.     Front Squat

2.     DB INC Bench

3.     RDL

4.     DB Bench

Rep Scheme for the main movements will be 8x5, 8x4, and 8x3.  For the lower body days, you will split the sets in half.  The first half will essentially be PREP Sets and in the second half, you will increase the weight slightly and perform cluster sets. The first phase clusters will be 3+2, the second phase will be 2+2, and the last phase will be 1+1+1 except for the RDL day which will be a straight 3 reps through.

All auxiliary work will be variations of 4 x 15 to 20 reps. Make sure to pick a weight that will be challenging on all movements and not just going through the motions.

The last week in each phase will be a reload week where we cut back on volume, but the intensity should remain the same.  This will allow the body to still gain strength but cut back on fatigue to prep for the increase in intensity in the following phase.

With the program, you can have individual input on the main movements.  I program them to stay the same but if you want to switch the variation, feel free to. Front squat to Zercher Squat or DB INC to barbell Incline.  As long as you keep the intensity up, any variation will help you.

If you have a low training age, I suggest you check out my 6-Week Prep book before buying this program.