By Austin Perry
Build a defined frame to assist muscle building with this one month program.
Grow your muscles while enhancing your current physique definition with a fully custom and volume-based plan split into one body part focus points.
This tailored training program helps assist those with an ectomorphic body type as well as additional users looking to get a defined physique while building quality muscle all at the same time.
|MAIN FOCUS||STRENGTH AND DEFINITION|
|PROGRAM LENGTH||4 WEEKS|
|WORKOUT SPLIT||6 DAYS — ONE FOCAL IMPROVEMENT DAY|
|TIME PER WORKOUT||60-90 MINUTES|
|CARDIO AMOUNT||3 DAYS/15 MINUTES HIIT POST-WORKOUT|
|EXPERIENCE LEVEL||BEGINNER, ADVANCED AND EXPERT|
|WORKOUT PRINT-OFF:||DOWNLOAD HERE|
For this specific training program, a concentrated emphasis on higher volume sets and repetitions will be the standard for this one week split.
Consisting of 1-2 body parts per workout, the push and pull methods will not be a main focal point as the workouts are generally based around hitting the specific muscle group in different exercises.
This program is specialized for those with an ectomorphic build and will help with muscle definition and strength during the course of adhering to this plan for one month.
For anyone looking to improve on strength or just look better without a shirt, this standardized plan will help you capitalize on that by introducing an intense sensation of muscle failure with increased repetitions and lower rest period time giving you a better pump in the gym and even the next following days.
Following this plan for one month and incorporating a strength-based workout plan with lower repetitions and heavier weight using the same exercises listed below in the third week will help keep your strength at optimum levels.
Give the Nutrex Research Old School Hip-Hop Playlist a listen while you’re gliding through your workout.
With this workout program being designed specifically for maximum hypertrophy and burnout repetitions, it is recommended to use the following recovery supplements to help aid with proper muscle growth and recovery to see optimal results.
Proper diet is also a must with this program and should be heavily favored to a caloric deficit if you’re wanting to achieve a more defined physique in the end result. However, caloric maintenance and surplus are also great for this program to achieve increased strength gains while staying defined and vascular.
The overall weight variations for heavy, moderate and low may vary depending on your overall strength levels. Keep in mind that due to muscle fatigue when performing extended repetitions, your strength will begin to dwindle down.
You will need to make a careful assessment of a good weight balance before proceeding with each set and rep as to make sure you are maintaining roughly the same amount of weight for each set without having to drop it down significantly.
Make notes and keep track of the weight you do for each set so you can track your progression on a bi-weekly basis.
Most importantly, concentrate on form and muscle contractions with each set. If the goal weight is to go heavy, this doesn’t mean load up for a max PR. It simply means to go outside of your normal comfort zone and add on a few extra pounds to force more tension on the muscle group.
|BENCH PRESS||4 SETS||12 REPS||MODERATE*|
|INCLINE BENCH PRESS||4 SETS||12 REPS||MODERATE|
|CABLE FLY’S||3 SETS (PER ANGLE)||10 REPS EACH||HEAVY|
|ALTERNATING LOW DB FLY’S||3 SETS||12 REPS EACH||HEAVY|
|SEATED CHEST PRESS||4 SETS ALTERNATING||12 REPS EACH||HEAVY|
Weight marked as moderate* should be considered an example of a 190lb male using 225lbs for the standard barbell bench press for all sets and repetitions.
|TRICEP CABLE PRESSDOWNS||4 SETS||15 REPS||HEAVY|
|CLOSE REVERSE GRIP BENCH PRESS||3 SETS||15 REPS||MODERATE|
|LOW CABLE BICEP CURLS||4 SETS||15 REPS EACH||HEAVY|
|REVERSE GRIP BARBELL CURLS||4 SETS||12 REPS EACH||MODERATE|
|ALTERNATING DB BICEP CURLS||3 SETS ALTERNATING||12 REPS EACH||HEAVY|
|STANDARD BARBELL CURLS||4 SETS ALTERNATING||15 REPS EACH||MODERATE|
|SKULL CRUSHERS||3 SETS ALTERNATING||10 REPS EACH||HEAVY|
|FINISHING BURN OUT DB CURLS||1 SET TO FAILURE||FAILURE||LOW TO MODERATE|
Adequate rest time is necessary. 30-90 seconds in between sets to achieve maximum muscle exhaustion. Alternation weeks can require increased periods of rest time up to 90-120 seconds.
|BARBELL SQUAT||4 SETS||12 REPS||HEAVY|
|LEG EXTENSIONS W/ALTERNATING BURN OUT||4 SETS||12-15 REPS||HEAVY|
|LEG PRESS||4 SETS||12-15 REPS EACH||HEAVY|
|LOW BOX BARBELL SQUATS||3 SETS||15 REPS EACH||HEAVY|
|BARBELL GOOD MORNINGS||3 SETS||12 REPS EACH||HEAVY|
|STANDARD CALF RAISES||3 SETS TO FAILURE||FAILURE||HEAVY|
Muscle contraction and slow movements are vital for specific exercises such as the barbell good mornings to focus on the hamstrings. Allow more recovery time in between sets to allow your stamina to re-build.
|SEATED SHOULDER PRESS||3 SETS||12-15 REPS||MODERATE|
|VERTICAL DB SHOULDER RAISES||3 SETS||12-15 REPS||MODERATE|
|DB LATERAL SHOULDER RAISE||3 SETS||12 REPS||MODERATE|
|CABLE LATERAL ONE-ARM RAISES||3 SETS||12 REPS EACH||HEAVY|
|REVERSE CABLE DELT FLY’S||4 SETS||15 REPS EACH||HEAVY|
|BARBELL UPRIGHT ROWS||4 SETS||15 REPS||HEAVY|
Allow for full mobility, concentrate on correct form and proper muscle contraction. For moderate listings, choose a weight that is moderately heavy but you are able to perform the correct motion on the selected rep range.
|SEATED LAT PULLDOWNS||4 SETS||12-15 REPS||MODERATE|
|ALTERNATING SEATED CABLE ROWS||4 SETS||12-15 REPS EACH||MODERATE|
|STANDING LAT PUSHDOWNS||4 SETS||15 REPS||MODERATE|
|LOW CABLE CONCENTRATED ROW||3 SETS||12 REPS||HEAVY|
|STANDING HIGH CABLE ROWS||3 SETS||12 REPS EACH||HEAVY|
|BARBELL/DB SHRUGS||3 SETS||25 REPS||HEAVY|
This back training session will consist of high volume repetitions with limited rest periods in between sets. Utilizing the cables for the majority of the listed exercises can be replaced with free-weights.
|ONE-ARM PREACHER CURLS||3 SETS||10-12 REPS||HEAVY|
|WEIGHTED TRICEP DIPS||3 SETS||20 REPS||HEAVY|
|STANDING HAMMER CURLS||4 SETS||10-12 REPS||HEAVY|
|REVERSE GRIP BARBELL CURLS||4 SETS||10-12 REPS||HEAVY|
|SEATED DUMBBELL CURLS||4 SETS||10-12 REPS EACH||HEAVY|
|CLOSEGRIP BENCH PRESS||3 SETS||15 REPS||HEAVY|
The final day of this program for the week will consist of an additional training session to bring up a weak part of the physique. This example displays someone with difficulty adding size to the arms and a heavy training session is implemented on the 6th day.