MUSCLE BUILDING

TRAINING PROGRAM

WEEKS
IS THIS PROGRAM FOR YOU?

The RG Muscle Building Program is ideal for individuals who have progressed beyond the
beginner stage of weight Training. Wether you are a competitive bodybuilder or just a
casual gym go-er you can learn and make serious results with my program!
Also If you have already established a foundation of strength and proper exercise
technique, this program is well-suited for you. Pushing yourself to failure on each set is
certainly a key requirement.
By following the RG Muscle Building Program, most individuals can expect to experience
a balanced combination of size and strength gains. However, it is important to note that
the extent of these gains will be influenced by factors such as diet and nutrition.
 Muscle Building
Training Program

Rest and Recovery

After completing this 12 week program, it is important to take 3-5 days off of any
weight lifting training to reload your body and prepare for another 12 weeks of intense
training.
Taking breaks is necessary for any workout routine, especially when you're doing
intense workouts. Your body's central Nervous system needs time to recover, When
you take a break and come back refreshed, you'll notice that your body has healed,
and you will see the improvements in your performance and muscle growth.
If you're someone who loves going to the gym all the time, it can be tough to take a
break. But it is important to resist the urge to jump back into training too soon. Make
sure to take a full 3-5 days off without doing any weightlifting. However, you can still
do some stretching and other activities to keep your body mobile and flexible.
Remember, taking breaks is an important part of your training journey. It helps your
body recover and ultimately helps you make progress in the long run.

Time Is Key
Keep your workouts short and Intense, lasting only 60 minutes.
The key is to stay focused and efficient during your gym sessions. Lift weights with a
challenging intensity, giving it your all. Don't hold back!
You should always give your best effort during any workout. The 60 minute time frame
is just a guideline. If you go a little over 60 minutes, don't worry too much. The
important thing is to maintain your intensity throughout the session.
Repetition Intensity
Do 8-12 reps per set (some exceptions), pushing yourself until you can't do any more,
for most exercises.
It is crucial to push yourself to the point of "positive failure" during these sets.
Positive failure refers to reaching a point where you can barely complete the final
repetition without assistance or compromising your form. It is important not to attempt
another repetition if you know you won't be able to perform it correctly.
By working within the 8-12 rep range and pushing to positive failure, you can maintain
a high level of intensity during your workouts. This approach also provides a clear
indication of when to adjust the weight you use for a particular exercise.
Increase the weight if you can perform more than the rep range without reaching
failure.
Decrease the weight if you fail to complete the set repetitions before reaching failure.
Maintain the same weight if you fail on the rep range listed.
In summary, focusing on the 8-12 rep range and training to positive failure ensures
effective intensity and helps guide adjustments to the weight used for each exercise.
To ensure proper recovery and maintain your strength during weightlifting, it is
important to take sufficient rest between sets. This means allowing your muscles
enough time to recover before starting the next set.

Muscle Recovery and The Perfect Split

This is important that you don’t train the same body part too close together and allow
enough time between sessions for it to heal. Your split is made for you below!
Your muscles and the central nervous system (which controls your movements) both
need time to heal. When you push yourself hard during workouts, the nerves and
neurons involved get tired and need extra time to recover compared to your muscles.
Some smaller muscle groups like abs, calves, and forearms may need less rest
between workouts. If you have good recovery, you can try working them more often.
Rest Between Sets
Taking 2 minutes of rest after each set is recommended. This duration allows for a
suitable recovery period, so you can perform the next set with proper form and lift the
same weight for the desired number of repetitions.
It's essential to note that even with adequate rest, you may not be able to achieve the
same number of repetitions in the sets to follow. For example, if you completed 8 reps
in the first set, you might only manage 7 reps in the second set. This is normal
because a 2 minute rest allows for nearly complete recovery but doesn't provide the
full recovery that can take longer.
In summary this will allow your muscles to recover to a sufficient extent. However, it
is important to understand that complete recovery may require additional time, and it
is normal if the number of reps decreases slightly in subsequent sets.

Heavy Working Set Volume

Aim for 8-10 challenging sets per muscle group to maximize muscle growth.
Aiming for maximum muscle growth by using heavy loads to stimulate strength and
size gains. This means that each workout should focus on one muscle group and
push it to the limit.
Don't worry if you're used to high-volume or high-frequency workouts. My Program
uses high-intensity training to failure to achieve results, even with fewer sets.
It's best to do no more than 16 work sets per workout to stay within a reasonable time
frame, which may still extend beyond 60 minutes.
Muscle Focus
Focus on 1-2 muscle groups in each workout session for better results.
Reason being…
Better mental focus: Concentrating on a smaller number of muscle groups helps you
stay focused and engaged throughout your workout.
Consistent performance: By not overwhelming yourself with too many exercises, you
can maintain good performance without feeling exhausted towards the end.
Balanced muscle development: Working on specific muscle groups prevents
overworking and ensures that each area gets proper attention. This leads to a more
balanced and proportionate physique that we all want to achieve.

Choosing Exercises
The point of this program is to maximally stimulate your muscles using heavy loads in
order to most efficiently overload your muscles. Idea is to have at least one heavy
compound exercise per training day / body part. I believe in compound movements for
being responsible for a lot of growth! That being said, you have your accessory
movements. I like to refer them as building pretty/aesthetic muscle when performed
properly and effectively.
How to Properly Warm Up
For instance, if you intend to lift a heavy weight of 225 lbs for each of the 2 working
sets on the bench press exercise, it is important to adequately prepare your
muscles by incorporating several warm-up sets. This will ensure that your body is
ready for the heavy load and reduce the risk of injury. Aim to perform 3 sets using
gradually lighter weights before proceeding to your working sets with 315lb.

Example:
135 x 8
225 x 5
275 x 5

Work Sets:
315 x 8-10
This is recommended for the first exercise of the workout. You do not need to do 3
warm up sets for every exercise, if any, after the first one.
 Program Guide
A quick understanding of the training split you can see that there are 4 days of training.
This DOES NOT mean you are only training 4x. This is so you can hit one of the days
twice in the week. This program calls for 5 days training per week which allows you to
choose 2 days off for the week. I don’t care what days those are as long as they are not
consecutive.

Here is an example of how 2 weeks of the first 6 weeks plan would look so you can
understand completely.
I take Wednesday & Sunday Off every week and that never changes because I get my
therapy and errands and other work done on those days.

WEEK #1 Example WEEK #2 Example

Monday - Day 1 Chest & Triceps Monday - Day 2 Legs- Quad & Hamstring

Tuesday - Day 2 Legs- Quad & Hamstring Tuesday - Day 3 Shoulders & Biceps

Wednesday - OFF Wednesday - OFF

Thursday - DAY 3 Shoulders & Biceps Thursday - DAY 4 Back

Friday - Day 4 Back Friday - Day 1 Chest & Triceps

Saturday - Day 1 Chest & Triceps Saturday - Day 2 Legs- Quad & Hamstring

Sunday - OFF Sunday - OFF

 Program Guide
WEEKS 1-6
Weeks 1-6 you need to really dial in for your working sets. As you see there are only 2
working sets per exercise and the rep ranges are very low allowing you to go a lot
heavier so you need to give it everything you got. Mentally prepare and get under the
weight. Clear your mind and just think of the muscle contracting and squeezing. Visualize
the muscle literally expanding and growing in your mind. Now squeeze like hell, squeeze
harder than you need to. Don’t make the set easy make it as hard as possible.

WEEKS 7-12
Weeks 7-12 you need to keep that same mentality of giving the sets everything
you got. The difference is we have now increased our rep range to slightly
higher. This phase will allow your muscles to take a different stimulus causing
more growth and and even more insane pumps in the gym!

I hope you thoroughly enjoy this training program and you are able to maximize your gains.

Please be advised that working out and going to the gym is just one part of making
progress in the gym. What you do outside of the gym such as nutrition and sleep are key
elements when wanting to put on mass. Results come with consistency.

If you are looking to make serious results and make a life changing commitment, I am
accepting clients to work Online with me 1 on 1. This is for mass building, losing weight,
maintenance or competition. I would build a completely custom program to achieve your
goal. Including training, Nutrition, supplementation, cardio, and weekly check in’s so I can
keep you accountable and never fall off track!
 Week 1-6

DAY 1: CHEST & TRICEPS

EXERCISE SETS REPS WEIGHT

1 Flat Press Machine 3 8

2 Incline Smith Machine 2 8

3 Fly Machine OR Dumbbells 2 10

4 Chest Dip- Wide 2 10

5 Tricep Rope Pushdown 2 10

Dumbbell Tricep Overhead

6 2 8
Extension
Single Arm Cable Tricep
7 2 10
extension

8 Abs- Crunches 5 20

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 1-6

DAY 2: LEGS- QUAD & HAMSTRING

EXERCISE SETS REPS WEIGHT

1 Leg Extension 2 10

2 Smith Squat 2 8

3 Hack Squat 2 8

4 Leg Press 2 12

5 Seated Hamstring Curl 2 10

6 Stiff Leg Deadlift 2 10

7 Adductor/abductor Super Set 2 12

8 Lunges Long Steps 2 10/leg

9 Standing or Seated Calf Raises 3 10

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 1-6

DAY 3: SHOULDERS & BICEPS

EXERCISE SETS REPS WEIGHT

1 Cable Rear Delt Fly 2 10

2 Dumbbell Lateral Raise 2 10

3 EZ Bar Front Raises 2 10

4 Dumbbell Shoulder Press 2 8

Upright Rows- dumbbells or

5 2 10
barbell

6 Seated DB Alternating Curls 2 10

7 Preacher Curl Machine 2 8

8 Overhead Single Arm Cable Curl 2 10

9 Ab Crunches 5 20

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 1-6

DAY 4: BACK

EXERCISE SETS REPS WEIGHT

1 Chin Up 2 10

2 Lat Pulldown Wide Grip 2 10

3 V-Bar Pulldown 2 10

4 Mid Row 2 10

5 Dumbbell Rows or Smith Rows 2 8

6 Rope Pullover 2 10

7 Rack Pulls 2 8

8 Standing or Seated Calf Raises 3 10

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 7-12
DAY 1: CHEST & SHOULDERS

EXERCISE SETS REPS WEIGHT

1 Flat Press Machine 2 10

2 Dumbbell Incline Bench Press 2 12

3 Decline Press Machine 2 12

4 Dumbbell Pullovers 2 15

5 Fly Machine 2 12

Barbell or Machine Shoulder

6 2 10
Press

7 Dumbbell Lateral Raise 2 12

8 Dumbbell Front Raise 2 12

9 Rear Delt Fly Machine 2 12

Upright Rows-standing slightly

10 2 10
bent over

11 Abs leg raises 5 20

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 7-12
DAY 2: LEGS

EXERCISE SETS REPS WEIGHT

1 Leg Extensions 3 12

2 Abductor 2 15

3 Adductor 2 15

4 Hamstring Seated Curl 2 12

5 Hack Squat or Press 2 10

6 Dumbbell Step Lunges 2 10

7 Smith or Barbell Squat 2 10

8 Leg Press 2 12

9 Hamstring Curl or Standing 2 12

10 Stiff Leg Deadlifts 2 12

11 Standing or Seated Calf Raises 3 10

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 7-12

DAY 3: BACK

EXERCISE SETS REPS WEIGHT

1 Rope Pullovers 2 15

2 Chin Ups- can be assisted 2 12

3 Mid Row Machine 2 12

4 Low Row Machine 2 12

5 Lat Pull-down 2 12

6 Dumbbell Rows 2 10

7 Rack Pulls 2 10

8 Abs Plank 5 45 seconds

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout
 Week 7-12

DAY 4: ARMS

EXERCISE SETS REPS WEIGHT

1 Triceps Cable Extension 3 12

2 Close Grip Bench Press 3 10

3 Skull Crushers 3 10

4 Barbell Curl 3 10

5 Single Arm Preacher Curl 3 10

6 Dumbbell Spider Curls 3 10

7 V-Bar Cable Curls 3 12

8 Standing or Seated Calf Raises 3 10

CARDIO:

EXERCISE AM/PM TIME NOTES

Fasted or
Stair master/Bike/Incline walk/Eliptical 30 min Steady state
post workout