Scribd
Upload
100 views3 pages

FAST Gains Secret

The document outlines an intense muscle building program inspired by high intensity training principles. It includes a 3 day per week workout split focusing on compound lifts done for 1-2 sets of 6-10 reps to failure. It also provides a nutritional strategy of consuming a 500-1000 calorie surplus with a 40-30-30 macro split and emphasizes recovery through sleep and light activity on rest days.

Uploaded by

mdtahmidurrahman7701
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
100 views3 pages

FAST Gains Secret

The document outlines an intense muscle building program inspired by high intensity training principles. It includes a 3 day per week workout split focusing on compound lifts done for 1-2 sets of 6-10 reps to failure. It also provides a nutritional strategy of consuming a 500-1000 calorie surplus with a 40-30-30 macro split and emphasizes recovery through sleep and light activity on rest days.

Uploaded by

mdtahmidurrahman7701
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Intensive Muscle Building Plan

Inspired by High-Intensity Training


(HIT)
Introduction
This document outlines a muscle-building program inspired by the high-intensity
training methods popularized by Casey Viator and Mike Mentzer. This approach
focuses on maximizing muscle growth through brief, intense workouts and optimal
nutrition and recovery.

Workout Plan
Principles of HIT

• Intensity: Workouts are brief but extremely intense, pushing muscles to their
limits.
• Frequency: Due to the intensity and need for recovery, workouts are less
frequent, typically 3 times per week.
• Progression: Constantly strive to increase weights or resistance in small
increments.

Sample Weekly Routine

• Day 1: Upper Body (Chest, Back, Shoulders, Arms)


• Exercises: Bench Press, Pull-Ups, Shoulder Press, Bicep Curls, Tricep
Extensions
• Protocol: 1-2 sets per exercise, 6-10 reps to failure
• Day 2: Rest or Light Cardio
• Day 3: Lower Body and Core
• Exercises: Squats, Leg Press, Deadlifts, Calf Raises, Crunches
• Protocol: 1-2 sets per exercise, 6-10 reps to failure
• Day 4: Rest or Light Cardio
• Day 5: Total Body Workout
• Exercises: A mix of upper and lower body exercises chosen from Days
1 and 3
• Protocol: 1 set per exercise, 6-10 reps to failure
• Days 6 & 7: Rest

Nutritional Strategy
Caloric Surplus

• Goal: To support muscle growth, consume a caloric surplus of 500-1000


calories above your daily maintenance level.
• Macronutrient Ratio: 40% protein, 30% carbohydrates, 30% fats.

Meal Timing

• Pre-Workout: High-protein, moderate-carbohydrate meal 2 hours before


training.
• Post-Workout: Protein shake immediately after workout, followed by a
substantial meal within an hour.

Supplements

• Protein Powders: Whey protein post-workout.


• Creatine: To support energy during intense workouts.
• BCAAs: To aid recovery and reduce muscle fatigue.

Recovery
• Sleep: At least 8 hours per night to facilitate muscle repair and growth.
• Active Recovery: Light activities on rest days, such as walking or yoga, to
improve circulation and help recovery.
If you want my PAID CUSTOMIZED DIET PLAN
with my personal guidance Then Whatsapp Me
, Coupon – “FANABHI” and You can get Flat
Rs.3500 Discount.
Means Monthly Plan @1500 Only
Hurry Up, Offer for only First 100

You might also like