Trainer Richard Scrivener’s advanced programme will build lean muscle across your entire body
Every man wants an impressive frame, with large, welldefined muscles and minimal body fat. And make no mistake, that’s what you’ll get with these workouts – but you’ll also build functional real-world strength that makes you better at every physical challenge you attempt, from sport to DIY.
This programme hits all the major muscle groups in the body, but the workouts also have a particular movement pattern or muscle bias, helping to stimulate further growth, strength and performance in that area. You can tackle each workout as a one-off if you choose, supplementing your regular routines, or perform them in order as a structured training cycle. There are eight workouts in total, forming a two-week plan that comprises four workouts a week. The idea is to repeat it four times, so you end up with an effective eight-week programme.
The plan has both low-rep sets of four to six reps, which are to be done with heavy weights and will bring you strength gains, and high-rep lighter-weight sets of 12 to 15 to ensure you’re building muscle size and endurance. As you progress you’ll need to increase the amount of weight you lift and reduce your rest periods between sets to help keep your body stimulated.
To the max
As with all workouts, warm up thoroughly before each session and make sure you lift with sound form and posture, allowing you to work through a full range of motion. The workouts also include ‘challenge moves’ for max reps or max time. For these, try to complete as many reps as possible or hold a position as long as possible. Make a note of your results and track your progress in these moves each week so you can see how much stronger you’re getting.
WEEK 01 WORKOUT 1
Week 1
As shown
Week 3
Decrease recovery by 30sec between 6RM and 12RM sets using same loads as Week 1
Week 5
Increase absolute load to maintain 6RM and 12RM sets
Week 7
Decrease recovery by 30sec between 6RM and 12RM sets using same loads as Week 5
Kettlebell (KB) push press
With kettlebells in the rack position (resting on your arms), bend your knees, then extend them rapidly as you drive the weights overhead. Reverse the move to return to the start.
Sets 2 Reps 1x6, 1x12
Snatch-grip deadlift
Hold a barbell with a wide grip, feet under the bar. Keeping your chest up, lift by pushing the knees back, allowing the hips and shoulders to rise at the same speed. Follow the contour of the legs u
