1. 100-1000 Method (Volume For Mass Gains)

This program is great if you just want to SWEAT but not THINK.

If you want to burn fat.

Build a foundation.

Not challenge tendons.

Start easy and patiently become a beast.

Start with 10 reps of 10 movements daily with a comfortable weight (at around 20-30RM) do this 5-7 days per week.

Every week add 10 more repetitions.

Restart if you lose momentum

In 10 weeks you will be doing 1000 repetitions per day.

It starts very easy. That's the idea.

Build easy consistency and before you know it you'll be comfortable with elite volume.

Make small adjustments in the movements where appropriate (if you get a niggle, make a change, every 10 weeks could work for some).

1. Tibialis eg. tib bar or wall.

2. Calves eg. KOT calf raises, seated calf raises or standing calf raises.

3. Hamstrings eg. standing double or single leg good-mornings.

4. Full Quad eg. deep knee bends.

5. Back & Glutes eg. 45 degree back extensions.

6. Hip Flexors & Abs eg. hanging leg raises.

7. Pull-ups / rows.

8. Push-ups

9. Arms (half biceps / half triceps)

10. Forearms OR Neck

Build up to 20 repetition sets so you start working through it as a circuit after week 2 (20 repetitions)