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Dave's 12 Week Muscle Building Routine

The document outlines Dave's V.I.F Mass Building Program, which consists of 4 phases: volume, intensity, and frequency dominant phases. The volume phase focuses on higher reps and lower weight over 4 weeks, gradually increasing weight and decreasing reps. The intensity phase focuses on lower reps (6-8) with heavier weight (80-90% 1RM) over 2-3 exercises per muscle group for 4 weeks. The frequency phase trains each muscle group 3x per week for 4 weeks with undulating reps and very low volume. The program culminates in an 8-week intensity phase that trains the upper and lower body separately.

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Ryan Pan
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1K views26 pages

Dave's 12 Week Muscle Building Routine

The document outlines Dave's V.I.F Mass Building Program, which consists of 4 phases: volume, intensity, and frequency dominant phases. The volume phase focuses on higher reps and lower weight over 4 weeks, gradually increasing weight and decreasing reps. The intensity phase focuses on lower reps (6-8) with heavier weight (80-90% 1RM) over 2-3 exercises per muscle group for 4 weeks. The frequency phase trains each muscle group 3x per week for 4 weeks with undulating reps and very low volume. The program culminates in an 8-week intensity phase that trains the upper and lower body separately.

Uploaded by

Ryan Pan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Dave's V.I.

F Mass Building Program

Workout Volume For Large Muscle Groups (Small Muscle groups): Week 1 = 2 Week 2 = 3 Week 3 = 4 Week 4 = 5 Rest 60 seconds Sets of 10 Reps Per Exercise (Same) Sets of 8 Reps Per Exercise (Same) Sets of 6 Reps Per Exercise (No More than 10 Total sets) Sets of 6 Reps Per Exercise (No More than 10 Total sets) between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE


The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body. Each week you should aim for slight increases in the weight you are using for each exercise. Workout Volume: Week 1 = 3 Sets of 8 Week 2 = 3 Sets of 8 Week 3 = 4 Sets of 6 Week 4 = 4 Sets of 6 Rest 60 Seconds between

Reps Reps (increase weight) Reps (increase weight) Reps (increase weight) sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE


The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts. You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock. Workout Volume: Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps

Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps. Workout Loads: 2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets 2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets 2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

The Workouts Volume Phase - Week 1


Week 1 - Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 1 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 10 10 10 10 10 Reps AMAP 10 10 10 10 10 Reps Reps Reps

1 2A 2B 3 4 Week 1 - Day 3 Legs

Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals

10 10 AMAP 10 10

10 10 AMAP 10 10

Legs 1 2 3 4 5 Week 1 - Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise

Reps 10 10 10 10 10

Reps 10 10 10 10 10

Reps

Reps

Reps

Reps 10 10

Reps 10 10

Reps

Reps

Reps

3A 3B 4A 4B

Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks

10 10 10 10

10 10 10 10

Volume Phase - Week 2


Increase Weight and Number of Sets, Decrease Reps Week 2 - Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 2 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps

1 2A 2B 3 4

Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals

8 8 AMAP 8 8

8 8 AMAP 8 8

8 8 AMAP 8 8

Week 2 - Day 3 Legs Legs 1 2 3 4 5 Week 2 - Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 8 8 Reps 8 8 Reps 8 8 Reps Reps Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 8 8 8 8 8 Reps 8 8 8 8 8 Reps 8 8 8 8 8 Reps Reps

3A 3B 4A 4B

Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks

8 8 8 8

8 8 8 8

8 8 8 8

Volume Phase - Week 3


Increase Weight and Number of Sets, Decrease Reps Week 3 - Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 3 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps

1 2A 2B 3 4

Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals

6 6 AMAP 6 6

6 6 AMAP 6 6

6 6 AMAP 6 6

6 6 AMAP 6 6

Week 3 - Day 3 Legs Legs 1 2 3 4 5 Week 3 - Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Reps Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps

3A 3B 4A 4B

Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks

6 6 6 6

6 6 6 6

6 6 6 6

Volume Phase - Week 4


Increase Weight and Number of Sets, Reps Remain The Same Week 4 - Day 1 Back and Traps Back and Traps 1 2 3 4 5A 5B Week 4 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Barbell Rows Seated Cable Rows Hyper Extensions Upright Rows Dumbbell Shrugs Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6

1 2A 2B 3 4

Bench Press Incline Dumbbell Bench Press Decline Pushups Dumbbell Military Press Dumbbell Rear Laterals

6 6 AMAP 6 6

6 6 AMAP 6 6

6 6 AMAP 6 6

6 6 AMAP 6 6

6 6 AMAP 6 6

Week 4 - Day 3 Legs Legs 1 2 3 4 5 Week 4 - Day 4 Arms Arms 1 2 Barbell Curls Close Grip Bench Press Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Reps 6 6 Squat Leg Press Stiff Legged Deadlifts Dumbbell Step Ups Standing Calf Raise Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6 Reps 6 6 6 6 6

3A 3B 4A 4B

Lying Tricep Extension Standing Dumbbell Curls Preacher Curls Tricep Kickbacks

6 6 6 6

6 6 6 6

6 6

Intensity Phase - Week 5


Upper & Lower Body Workouts Twice a Week Week 5 - Day 1 Back and Traps Back and Traps 1 2 3 4 5 6 Week 5 - Day 2 Chest and Shoulders Chest and Shoulders Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps

1 2 3 4 5 Week 5 - Day 3 Legs

Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins

8 8 8 8 8

8 8 8 8 8

8 8 8 8 8

Legs 1 2 3 4 5 6 Week 5 - Day 4 Arms Arms 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls

Reps 8 8 8 8 8 8

Reps 8 8 8 8 8 8

Reps 8 8 8 8 8 8

Reps

Reps

Reps 8

Reps 8

Reps 8

Reps

Reps

2 3 4 5

Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch

8 8 8 8

8 8 8 8

8 8 8 8

Intensity Phase - Week 6


Increase Weight. Sets and Reps Stay the Same. Week 6 - Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 6 - Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps AMAP 8 8 8 8 8 Reps Reps

1 2 3 4 5 Week 6 - Day 3 Upper Body

Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins

8 8 8 8 8

8 8 8 8 8

8 8 8 8 8

Upper Body 1 2 3 4 5 6 Week 6 - Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls

Reps 8 8 8 8 8 8

Reps 8 8 8 8 8 8

Reps 8 8 8 8 8 8

Reps

Reps

Reps 8

Reps 8

Reps 8

Reps

Reps

2 3 4 5

Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch

8 8 8 8

8 8 8 8

8 8 8 8

Intensity Phase - Week 7


Increase Weight, Add a Set and Reduce Reps to 6 Week 7 - Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 7 - Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps

1 2 3 4 5 Week 7 - Day 3 Upper Body

Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins

6 6 6 6 6

6 6 6 6 6

6 6 6 6 6

6 6 6 6 6

Upper Body 1 2 3 4 5 6 Week 7 - Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps

Reps 6

Reps 6

Reps 6

Reps 6

Reps

2 3 4 5

Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch

6 6 6 6

6 6 6 6

6 6 6 6

6 6 6 6

Intensity Phase - Week 8


Increase Weight, Sets and Reps Stay The Same Week 8 - Day 1 Upper Body Upper Body 1 2 3 4 5 6 Week 8 - Day 2 Lower Body Lower Body Reps Reps Reps Reps Reps Pull Ups Bench Press Military Press Barbell Shrug Lying Tricep Extension Hammer Curls Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps AMAP 6 6 6 6 6 Reps

1 2 3 4 5 Week 8 - Day 3 Upper Body

Squats Stiff Legged Deadlifts Seated Calf Raises Weighted Crunches Cable Pull Ins

6 6 6 6 6

6 6 6 6 6

6 6 6 6 6

6 6 6 6 6

Upper Body 1 2 3 4 5 6 Week 8 - Day 4 Lower Body Lower Body 1 Leg Press Lat Pull Downs Incline Bench Press Arnold Press Dumbbell Shrugs Dumbbell Tricep Extensions Incline Dumbbell Curls

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps 6 6 6 6 6 6

Reps

Reps 6

Reps 6

Reps 6

Reps 6

Reps

2 3 4 5

Dumbbell Lunges Standing Calf Raise Knee Raise w/Medicine Ball Reverse One Leg Crunch

6 6 6 6

6 6 6 6

6 6 6 6

6 6 6 6

Frequency Phase - Week 9


Full Body Workouts, 3 Times Per Week, Undulating Reps Week 9 - Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 7 8 9 Week 9 - Day 2 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls Reps 6 6 6 6 6 6 6 6 6 Reps 6 6 6 6 6 6 6 6 6 Reps Reps Reps

Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Week 9 - Day 3 Full Body Workout C Full Body Workout C 1 2 3 4 Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Reps 12 12 12 12 Reps 12 12 12 12 Reps Reps Reps Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 10 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 10 Reps Reps Reps

5 6 7 8 9

Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls

12 12 12 12 12

12 12 12 12 12

Frequency Phase - Week 10


Full Body Workouts, 3 Times Per Week, Undulating Reps Week 10 - Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 7 8 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Reps 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 Reps Reps Reps

Barbell Bicep Curls

10

10

Week 10 - Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 12 12 12 12 12 12 12 12 12 Reps 12 12 12 12 12 12 12 12 12 Reps Reps Reps

Week 10 - Day 3 Full Body Workout C Full Body Workout C 1 2 Dumbbell Lunges Dumbbell Step Ups Reps 6 6 Reps 6 6 Reps Reps Reps

3 4 5 6 7 8 9

Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls

6 6 6 6 6 6 6

6 6 6 6 6 6 6

Frequency Phase - Week 11


Full Body Workouts, 3 Times Per Week, Undulating Reps Week 11 - Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 5 6 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Dumbbell Bench Press Dumbbell Shoulder Press Reps 12 12 12 12 12 12 Reps 12 12 12 12 12 12 Reps Reps Reps

7 8 9

Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls

12 12 12

12 12 12

Week 11 - Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 6 6 6 6 6 6 6 6 6 Reps 6 6 6 6 6 6 6 6 6 Reps Reps Reps

Week 11 - Day 3 Full Body Workout C Full Body Workout C Reps Reps Reps Reps Reps

1 2 3 4 5 6 7 8 9

Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls

10 10 10 10 10 10 10 10 10

10 10 10 10 10 10 10 10 10

Frequency Phase - Week 12


Full Body Workouts, 3 Times Per Week, Undulating Reps Week 12 - Day 1 Full Body Workout A Full Body Workout A 1 2 3 4 Squats Stiff Leg Deadlifts Seated Calf Raise Seated Cable Row Reps 6 6 6 6 Reps 6 6 6 6 Reps Reps Reps

5 6 7 8 9

Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Tricep Extension Barbell Bicep Curls

6 6 6 6 6

6 6 6 6 6

Week 12 - Day 2 Full Body Workout B Full Body Workout B 1 2 3 4 5 6 7 8 9 Leg Press Leg Curls Seated Calf Raise One Arm Dumbbell Row Incline Dumbbell Bench Press Military Press Dumbbell Shrugs Tricep Pushdowns Dumbbell Hammer Curls Reps 10 10 10 10 10 10 10 10 10 Reps 10 10 10 10 10 10 10 10 10 Reps Reps Reps

Week 12 - Day 3

Full Body Workout C Full Body Workout C 1 2 3 4 5 6 7 8 9 Dumbbell Lunges Dumbbell Step Ups Barbell Rows Barbell Bench Press Arnold Press Rear Delt Raise Upright Row Lying Tricep Extension Preacher Curls Reps 12 12 12 12 12 12 12 12 12 Reps 12 12 12 12 12 12 12 12 12 Reps Reps Reps

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