Welcome to your 3 months Lean Mass programme aimed at increasing muscle mass. This document is designed to guide you through the programme to ensure that you fully understand how to complete it.
This programme follows a 4 day split with two lower body and two upper-body focused days. This is designed to cause overload in a particular muscle group to stimulate growth. The 12-week programme follows a wave or step like periodisation plan. The hypertrophy programme is designed to progress each week by increasing resistance or in complexity. This may be obvious by dropping the number of reps (you would expect to lift more weight for 8 reps compared with 10 reps) but on occasions where the reps have stayed the same as the previous week and you’re moving to a heavy week, you should aim to lift more weight. The second (week 5-8) and third (week 9-12) blocks also see an increase in the complexity of the exercises. This should count as a progression but going from a very heavy week (e.g. week 4) to a moderate week (e.g. week 5) you should manage the intensity accordingly also. If this means you have to leave reps ‘in the tank’ during these weeks, then so be it (apart from drop sets or sets to failure). The programme is designed to allow the body to adapt over time so lifting maximally every week is not going to allow you to add muscle mass in the long term.