John WORKOUT PLAN 4-WEEK MASS BUILDING PROGRAM Gaines

John Gaines 12-week training program is for anyone—man or woman, beginner or advanced.
Through three-phases you will work through foundational full body exercises, focused mass
building movements and finally a cut phase to let your results show through.

PHASE 1 –
FOUNDATION
(WEEKS 1 – 4)

During the foundation phase (weeks 1-4) of this program you will work out three days a week and focus on building strength through the use of straight sets. In phase 1 you
should use heavy enough weights to exhaust the muscles within the prescribed rep counts and rest periods should range between 60 and 90 seconds between each set, providing ample time for your muscles to recover.

This phase focuses on a lower rep range (5-8 reps per set) utilizing heavy weight in order to best maximize your increase in strength.

WEEKS 1 - 4 VOLUME WEIGHT REST
WORKOUT OVERVIEW: LOW HIGH HIGH

PHASE 2 –
THE GAINS

(WEEKS 5 – 8)

The “Gains” phase (weeks 5-8) continues to focus on total body activation with many of the movements being compound exercises. These compound exercises are designed to help you develop overall mass while still ensuring growth of individual body parts. Unlike the first phase of this program, you will be working out 4 days a week with a lower, upper push and upper pull split.

This phase will utilize the optimal rep ranges for hypertrophy/muscle growth (8-12 reps per set). Use heavy enough weights to exhaust the muscles, but not too heavy as to not be able to complete the prescribed reps with the 60 -90 second rest periods between sets.

WEEKS 5 - 8 VOLUME WEIGHT REST
WORKOUT OVERVIEW: MODERATE MODERATE MODERATE

PHASE 3 –
THE CUT

(WEEKS 9 – 12)

The “Cut”. The final 4 weeks of this program is designed to cut away fat through the use of supersets, trisets, and plyometrics. Our heaviest work load of all three phases you will be working out 5 days a week, with rest periods greatly reduced (30 seconds between sets). The higher reps, shorter rest, and supersets used in this phase will allow you to keep your heart rate up throughout the workout, maximizing your caloric burn and fat loss.
During these workouts you will be working opposing muscle groups (i.e. chest and back) which allow one muscle group to rest while working the other. When preforming super sets and trisets scale the intensity by letting the reps dictate the weight you are using.

WEEKS 9 - 12 VOLUME WEIGHT REST
WORKOUT OVERVIEW: HIGH LOW LOW

WORKOUT SCHEDULE

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