Increasing muscle mass, size and strength is about so much more than just going to the gym. To see more gains faster it’s all about matching your lifestyle to your workout routine. If mass, strength and size are the goals you’re working towards, we’ve put together an expert training program to keep you on track:

 

MEAL PLAN:

Meal 1: 80g oats, 1 banana, 1 serving WHEY-TP AMPLIFIED

 

Meal 2: 80g rice or brown pasta (uncooked dry weight), 200g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

 

Pre-workout: 2-4 scoops MUSCLE RUSH AMPLIFIED

 

Post-workout: 1 serving MUSCLE REHAB AMPLIFIED

20 mins after: 1 serving MASS GROW AMPLIFIED

 

Meal 3: 80g rice or brown pasta (uncooked dry weight), 200g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

 

Meal 4: 200g sweet potato, 200g (cooked weight) chicken, turkey, beef or fish, 1 serving BCAA AMPLIFIED

 

Meal 5: 150g cottage cheese, 3 eggs

 

Before sleep: 1 serving ZMA CLASSIC

 

TRAINING PROGRAM:

 

 

Monday: Chest & Triceps

 

Press ups: 3 x 20 warm up

Pec Dec: 4 x 15

Bench Press: 2 x 15, 3 x 10 (heavy)

Incline Chest Press: 2 x 15, 3 x 10 (heavy)

Dumbbell Flyes: 4 x 15

Tricep push downs: 4 x 15

Tricep rope push downs: 4 x 10

Dips: 4 x failure

 

Tuesday: Back, Abs & Biceps

 

Hyper-extensions: 4 x 15

Ab Crunches: 5 x 25

Leg raises: 4 x 15

Pull ups: 3 x 10

Lat pull down: 2 x 15, 3 x 10 (heavy)

Seated row: 4 x 12

Dead Lifts: 2 x 15, 4 x 10

Bent over rows: 4 x 15

Barbell curls: 2 x 15, 4 x 10

Cable curls: 4 x 15

Dumbbell curls: 4 x 15

Hammer curls: 4 x 15

 

Thursday: Shoulders & Traps

 

Shoulder press: 2 x 15, 4 x 10

Lateral dumbbell raises: 4 x 15

Barbell Press: 4 x 10

Dumbbell press: 4 x 10

Reverse Flyes: 4 x 15

Barbell shrugs: 4 x 15

Dumbbell shrugs: 4 x failure

 

Friday: Legs

 

10 min incline walk or stepper

Leg Extensions: 2 x 30, 4 x 15

Leg press: 2 x 20, 4 x 15

Squats: 2 x 20, 4 x 15

Lunges: 4 x 15

Hamstring curls: 4 x 15

Stiff leg dead lifts: 4 x 15

 

We’re all about results and we’d love to see your progress. Share your progress on Instagram, Twitter and Facebook.