We will stick with the basics in this period - squat, deadlift, bench press. Our goal at this point is to gain weight and muscle mass, to bulk up, not to get fit or develop some clean-cut muscles.

This will be a basic training program for tohse who want to get bigger – to build more weight.

Start your training with a light warm-up exercise – 10 minutes of endurance exercises and stretching. (If your metabolism is really fast – skip endurance exercises – just stretch).

So here we go – your workout:

(exercise, sets x repetitions)

• Squats 3 x 12,10,8
• Deadlift 3 x 10,8,6
• Bench Press 12,10,8
• Clean and Press 12,10,8
• Lying Tricepss Press 2 x 14,12,10
• Dumbbell Shruq 2 x 12,10,10

Train 3 days a week and rest a lot.  Do not overdose the weights and do the exercises clean.

We will update as much as possible our exercise directory, but if you don’t know how to perform some of the exercises – just search the web.

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