Geek to Freak: Workouts

For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
The workouts will look like this:
  1. Bench Press
  2. Dumbbell Fly
  3. Military Press (Arnold Press)
  4. Lateral Raise
  5. Dips 3
  6. Triceps Cable Press/Skull Crusher
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
  6. Seated Calf Raise
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch 3, 2x
  7. Decline Oblique Situp 3, 2x
Each week we’ll change the rep range to surprise your muscles.
Week
Reps
1
12-15 pause
2
9-11 pause
3
6-8 drop
4
3-5 drop
Every 4 weeks we will start a new phase with heavier weights. 

 Phase 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

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