3. Dense Muscle (Volume Or Mass Gains)

The most muscle I've ever held was using a template like this.

I did some of these as 10 minute blocks working in the 1-3 rep range but I think I could have had similar results (without burning out) using just the 5 minute half blocks.

Neck press or cambered / DB Incline bench or dips

Chin-Up or Sternum Pull-Up

Hack Squat or Platz Squat

Nordic or RDL

Choose 1-2 combined blocks of:

1. Tibialis / Calves / Remedial

2. Quad (Step-ups / split squats)

3. Biceps, Triceps & Forearms

4. Neck, abs, back

This program can be used 3-6 days per week for up to 12 weeks.