Are you a person with an advanced level of fitness? With more than 3 years of experience? And are you interested in adding more muscle mass to your body?
So, pay attention to the workout plan that Craig Capurso from Cellucor has prepared for you, designed especially for you to plan one week of workout!
Check out his tips and learn how to train like a pro and a winner.
Workout plan for muscle mass gains by Craig Capurso: introductory note
Are you looking for a new muscle building routine to kick those gains into hyperdrive? Try a week from one of my HVT training plans.
What is HVT?
HVT refers to my concept of Heavy Volume Training. A concept that gets overlooked when training is how muscles work.
Muscle fibers when fired do so at a rate of 100% of their capacity. The problem is that not all muscles fibers fire when lifting.
I designed the HVT training philosophy with an attempt at Max Muscle Fiber Recruitment via Max Effort Training.
This week workout plan will mix true “HEAVY Lifts” & “VOLUME” Reps.
What’s the meaning of ‘’V’’?
When you see “V” shown in the workout section under “sets”, this will refer to my heavy volume approach.
When you perform V sets, you must estimate a weight that you can perform roughly 17-20 reps of a particular exercise on your first set before failure.
The trickiest part about HVT reps is picking the correct weight. Once you’ve figured it out, you will perform this specific weight for all sets for this exercise, stopping once you’ve completed the 100 total reps on the V sets.
Workout plan for muscle mass gain: advanced level – One week
Workout Notes:
4×6 = (Sets)x(Reps)
**** Warm Up to a Weight in which you can perform the desired rep count at about 90-95% effort. This means that you would reach failure or form break if you were to complete another rep or 2 beyond desired rep count.
*** AMRAP = as many reps as possible in time cap. Use a rest pause approach.
** ASC = Use an Ascending Rep Scheme, example rep scheme: 2 reps with the right, then 2 with the left, then 4 right, and then 4 with the left, until you reach 10 Reps a side.
Day | Exercise | Rest time | Sets | Repetitions |
Day 1: Heavy Foundation
| **** Box Squats – Barbell | 2-3 min | 4 | 6 |
Sumo/Single Deadlift – Dumbbell or Barbell | 2-3 min | 4 | 6 | |
Alternating Lunges – Barbell | 2-3 min | 4 | 6 | |
Stiff-Legged Deadlift – Barbell | 2-3 min | 4 | 6 | |
(5s for each movement) Standing Calf Raise – Machine | 1-2 min | 4 | 6 | |
Day 2: Heavy – Upper | Incline Chest Press – Barbell | 2-3 min | 4 | 6 |
Single Side Row – Dumbbell | 2-3 min | 4 | 6 | |
Seated Shoulder Press – Barbell | 2-3 min | 4 | 6 | |
Rack Row – Barbell | 2-3 min | 4 | 6 | |
Reverse Grip Bench Press – Barbell or Smith Machine | 2-3 min | 4 | 6 | |
Day 3 | Reverse Triceps Extension – Cable Straight Bar | 1-2 min | 3 | 10 |
Alternating Hammer Curl – Dumbbell | 1-2 min | 3 | 10 | |
Standing Crunch – Top Cable Straight Bar | 1-2 min | 3 | 10 | |
Dips – 2 minutes | AMRAP*** | |||
Curls – 2 minutes | AMRAP*** | |||
Mountain Climbers – 2 minutes | AMRAP*** | |||
Dual Shin Raise (seated on bench) – 2 minutes | AMRAP*** | |||
Day 4: Volume Foundation V-100 | Back Squat – Barbell | 2-3 min | V | 100 |
CT Pull Through – Cable Single Grip | 2 | 30 | ||
Step Up – Dual Dumbbell | 2 | ASC** | ||
Leg Press – High Foot Position | 2-3 min | V | 100 | |
Day 5: Volume Push V-100 | Bench Press – Dual Dumbbell | 2-3 min | V | 100 |
Pec Fly – Machine press | 1-2 min | 3 | 20 | |
Seated Shoulder Press – Dual Dumbbell | 2-3 min | V | 100 | |
Front Shoulder Rise – weighted Straight Bar | 1-2 min | 2 | 30 | |
Triceps Extension – Ez Bar | 2-3 min | V | 100 | |
RP Pushdowns – Cable Rope | 1-2 min | 1 | 60 | |
Day 6: Volume Pull V – 100 | T Bar Row – Barbell | 2-3 min | V | 100 |
Reverse Fly – Dual Mid Cable/Single Grip | 1-2 min | 3 | 20 | |
Pull Down – Cable Neutral Grip | 2-3 min | V | 100 | |
Back Extensions | 1-2 min | 2 | 30 | |
Supinated Curl – Weighted Straight Bar | 2-3 min | V | 100 | |
RP Dual Cross Body Hammer Curl – Dual Dumbbell | 1-2 min | 1 | 60 | |
Day 7 | Rest Day |
If you like this type of training, and you would rather have it personalized with the actual prescribed weights to lift, go to http://site.metron.io/and look me up on Craig Capurso’ HVT RELOADED. If you want more relevant content, find me on all social media @craigcapurso.
Message to take home
As you can see, with this workout plan you’ll be training like a champion. Are you ready to start?
Share your experience with us in the comments!
*Post written in partnership with Cellucor and the athlete Craig Capurso.