Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

If you’re going to train five days per week, use the following training template: Day 1: Chest and Abs Day 2: Back and Calves Day 3: Shoulders and Abs Day 4: Legs Day 5: Upper Body and Abs Your “Upper Body” day consists of 3 sets for the chest performed in the 8- to 10-rep range with 1 to 2 minutes of rest in between each set followed by arms training (biceps and triceps) in the 4- to 6-rep range. In terms of the amount of weight to use for your 8- to 10-rep sets, it should be about 10% less than your heavy, 4- to 6-rep weight (about 75% of your 1RM). And the goal is to progress here like everywhere—once you hit ten reps, add weight. In terms of your choice of exercises for this additional chest training, I recommend that you stick to incline pressing and dips. For example, here’s a 5-day week on the program (and remember that “working sets” are your heavy, 4- to 6-rep sets and “optional” sets are for when you feel like you have a bit more juice left but aren’t mandatory): DAY 1 CHEST & ABS Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets 3 ab circuits The face pull isn’t an exercise you see many people doing but it’s one of my favorites for strengthening the rotator cuff muscles, which are heavily involved in pressing DAY 2 BACK & CALVES Barbell Deadlift – Warm...