RP Mass Gain Training Series | Day 6 PM: Biceps, Delts, Forearms

This series takes you through every workout of a single week of our mass-gaining training in the winter of 2020-2021. The exercises and splits you see aren't somehow magical or a quantum leap above other alternatives, but are effective for us and follow the basic principles of training program design.

For a quick tour of these principles, give our Hypertrophy Made Simple series a look:    • Choosing Exercises for Muscle Growth | Hyp...  

For an in-depth explanation of the principles, give our new book on muscle growth a read: https://renaissanceperiodization.com/...

For an example of how to take concepts from the book and apply them to your training, take a look at this advanced video series based on the hypertrophy book:    • Scientific Principles of Hypertrophy Train...  

Lastly, if you'd like to design your own training programs based on the principles but save a ton of time doing it, our Physique Templates might be your best bet: https://renaissanceperiodization.com/...

Monday AM:
Chest-Focused Push, Horizontal Pull

Machine Flyes 4 sets of 5-15 reps, 0-1 RIR
Incline Machine Press 4 sets of 5-10 reps, 0-1 RIR
Prime Row 4 sets of 10-20 reps, 0-1 RIR

Monday PM:
Triceps-Focused Push, Vertical Pull

Smith Skull Crusher (JM Style) 4 sets of 10-20 reps, 0-1 RIR
Paused Dips 4 sets of 10-20 reps, 0-1 RIR
Machine Press 3 sets of 10-20 reps, 0-1 RIR
Pulldown 4 sets of 15-20 reps, 0-1 RIR

Tuesday AM:
Quads, Hams, Glutes

Seated Leg Curl 4 sets of 10-20 reps, 0-1 RIR, Myoreps Used
Lever Squat 3 sets of 10-20 reps, 0-1 RIR, Myoreps Used
Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included

Tuesday PM:
Biceps, Delts, Forearms

Spider Curls 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used
Machine Delts 5 sets of 10-20 reps, 0-1 RIR, Myoreps Used
Forearm Barbell Curls 5 sets of 10-20 reps, 0-1 RIR, Short Breaks (back to back with training partner)

Wednesday AM:
Horizontal-Focused Back

Straight-Arm Pulldown 3 sets of 10-20 reps, 0-1 RIR
Deficit Row 4 sets of 10-20 reps, 0-1 RIR
Pulldown 3 sets of 10-20 reps, 0-1 RIR

Thursday AM:
Triceps-Focused Push

Smith Close Grip Bench 3 sets of 10-20 reps, 0-1 RIR
Pushdown Single-Drop Sets 4 (8 total) sets of 10-20 reps, 0-1 RIR
Push down to push down 150/110x15/10, 13/10, 13/10, 11/9
Incline Dumbbell Press 3 sets of 10-20 reps, 0-1 RIR

Thursday PM:
Biceps, Delts, Forearms

Cable Curls Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
Machine Delt Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps
Cable Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps

Friday AM:
Quads, Hams, Glutes

Lying Leg Curl Single-Drop Sets 4 (8 total) sets of 5-15 reps, 0-1 RIR
Hack Squats 4 sets of 10-15 reps, 0-1 RIR, Myoreps Used
Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps Included

Saturday AM:
Vertical-Focused Back

Assisted Pullups 4 sets of 10-20 reps, 0-1 RIR
Prime Pulldowns 3 sets of 15-20 reps, 0-1 RIR
Prime Row 4 sets of 10-20 reps, 0-1 RIR

Saturday PM:
Delts, Biceps, Forearms

Bent Lateral Superset to Bent Upright Row 4 (8 total) sets of 10-20 reps, 0-1 RIR
Dumbbell Curl Drop Set 4 (8 total) sets of 5-20 reps, 0-1 RIR
Dumbbell Wrist Curl Drop Set 1 Set of 10-20 reps, 5 Sets of 5-10 reps