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42 Comments

  1. Simon
    April 15, 2012 @ 4:23 pm

    Hey. I was just wondering if there’s any specific reason to why there isn’t any shoulder exercises? Military presses have been working fine for me, so I wouldn’t like to ditch that, but the program looks awesome otherwise. I also want to say GOOD JOB on this page, and i’m very happy to real about how to have a better looking physique compared to other juice-heads 😉

    Reply

    • Kevin
      July 27, 2012 @ 12:09 pm

      Hey Simon,
      Yes there was a reason … I forgot! 🙂

      Thanks for the heads-up. I too am a BIG fan of military presses. I added shoulders in there with chest and tris since the routines are based off of push/pull days.

      Reply

  2. kyle davis
    July 29, 2012 @ 11:32 am

    does it really work? alli have is 30 days ):

    Reply

  3. Marcus Levy
    August 16, 2012 @ 8:58 am

    I think your article is superior the video by Kyle Leon. He uses the gimmicky video style that takes far too long to get to the point. He also tries to use the “girls will be all over you” approach to “sell” his concept, which I’m still not sure what he was getting at because he’s terribly long winded. I listened to his video for five minutes and closed it. It took five minutes for him to mention one useful fact, when reading your article takes me 30 seconds to get useful information.

    Reply

    • Kevin
      August 16, 2012 @ 11:21 am

      Thanks Marcus,
      Yeah, you can tell he’s trying to sell something. It’s a good product but a bit over-hyped in the video.

      Reply

  4. ronnie
    August 19, 2012 @ 12:03 pm

    Do you not have to do ab exercise?

    Reply

    • Evan
      January 22, 2016 @ 12:58 pm

      If you’re trying to bulk up and put on muscle mass, i really don’t think a person needs to put in extra time on ab workouts. Some of these legs exercises will work your core good, but who really cares, just trying to bulk up right?

      Reply

  5. Dan
    August 19, 2012 @ 2:52 pm

    Would you try and push to failure on say the 7th or 8th set when you’re feeling fatigued? Or would you stop a rep short before failure?

    Reply

    • Tristan
      June 17, 2016 @ 7:45 am

      I think he meant your 6th rep should be the failure point but stop at 5. On the first set.

      Reply

  6. Sanchito
    September 2, 2012 @ 10:21 pm

    Hey Kevin

    Thanks for all these tips .. they are great. I do have a question though: at no stage do you mention cardio in your workouts. So eg there is nothing in this article for day 2, 4 and 6 assuming that 7 is a rest day, should i do some amount of cardio as well? or just the weight lifting exercises 3 times a week?

    Thanks a lot for this article.

    Reply

    • Evan
      January 22, 2016 @ 12:59 pm

      cardio isn’t good for a skinny guy trying to gain muscle mass..

      Reply

  7. Alberto
    September 4, 2012 @ 8:09 am

    Hey man, I have a question.. Do you take a Rest Day after Day 5, or do you go straight back into Day 1?

    Reply

    • J
      June 4, 2013 @ 7:20 am

      I believe the program is setup to have a rest day in between each workout. See below

      Day 1 – Monday (workout)
      Day 2 – Tuesday (rest)
      Day 3 – Wednesday (workout)
      Day 4 – Thurs (rest)
      Day 5 – Friday (workout)
      Day 6 and 7 – Sat and Sun (rest)

      You would not go back into day one. The resting phase is just as if not more important than the actual workout. Your muscles need time to repair or else you won’t see the bulk.

      Reply

  8. Kevin
    September 28, 2012 @ 7:32 am

    Just started this last night… looking forward to see the results.

    Reply

  9. Keith
    November 11, 2012 @ 10:37 pm

    Hey man just wanted to say thanks and this is a very solid workout!! Been doing it for a month now seeing good gains gained 15 pounds inthe last month with the workout and solid eating keep it up! Gotta few of my buddies from my battalion doing it with me now 🙂

    Reply

  10. Tosh
    December 23, 2012 @ 7:23 pm

    Hi, would like to thank you for sharing a great workout. I do have a question about the 3rd day (back and bicep). I’m only able to do a solid 8 pull up max so i cant keep up with 8 or even 5 pull ups for 8 sets. Any alternative?

    Reply

  11. Rishabh Srivastava
    January 11, 2013 @ 8:19 am

    I have been doing various exercises in different gyms for the past 6 months but with little increase in muscle weight
    If I am following this workout schedule, how much time would it take? Further should I be increasing the reps or sets with time?

    Reply

    • Evan
      January 22, 2016 @ 1:01 pm

      eat eat eat! nothing will happen if you really work hard in the gym but dont get enough calories/protein to help your muscles

      Reply

  12. chris
    January 15, 2013 @ 3:07 am

    hi, im just starting out and found this site really helpful, i am skinny but cut, i need to bulk and want to use your routine but i dont know how to do half the excercises is there anywhere where i could watch videos or see pics of how these excercises are carried out?
    cheers chris

    Reply

    • Gabit
      February 26, 2013 @ 5:57 am

      Hi Cris, my name is Gabit. I’m skinny too, so it’s very interesting, could you kindly reply, did you gain weight with this program?

      Reply

  13. Oliver
    February 4, 2013 @ 4:12 am

    This workout looks great. Though its hilarious that when I get in the gym people think Im strength training when doing just 5-8 reps. Though strong ripped muscles are the way forward and this plan hits that goal perfectly. No one wants to look blubbery

    Reply

  14. Gabe
    March 8, 2013 @ 9:28 am

    For Day 1, is it supposed to be incline bench for both dumbbell and barbell, or is one of them flat bench?

    Reply

    • Tristan
      June 17, 2016 @ 8:08 am

      I’m going to make the Barbell Press flat, and leave the Dumbell as Incline. More diversity in the Pecs in my opinion. Also leave flys as incline, find it works better.

      Reply

  15. Brian
    March 17, 2013 @ 9:38 pm

    Hello my name is Brian i weigh 150 and am 6’2″ but very athletic. I am looking to gain some more bulk though and this workout seems like a great one! What im looking for is someone who is motivated to start with! If anyone is interested in being my workout partner could you send me an email? my email is hobomiccfake@gmail.com the email is a long story lol. Thank you!

    Reply

  16. John
    April 14, 2013 @ 11:23 pm

    This looks like an awesome workout and I’m planning on using it after I use your cutting phase. I do have some questions though about your special report workout plan with the diet… Does it matter when I workout during the day with the dieting program because I plan on doing a midnight regime? Also when it comes to your bulking up phase the 3 day split M, W, F do I rest on Saturday and Sunday? And could you provide a diet plan for the bulking phase… I really do appreciate the blogs. I’m really excited to start this regime you’ve created. I’m 6’1 180 lbs and the fat sits in the stomach so I’m a little chubby with a bmi of 20%.

    Thank you

    Reply

  17. Andrew
    May 16, 2013 @ 5:56 pm

    I have a routine which is nearly identical to your one man! Just to add to the community, I read an article on fiber while bulking which is pretty interesting that people may like to check out. http://bulkingmode.com/how-much-fiber-should-you-have-while-bulking/
    Never really used to think about fiber in my diet as I’m a young dude haha.

    Reply

  18. Sebastian
    June 7, 2013 @ 12:36 pm

    Hey man, got confused on your reps and sets system. 8 sets right? 5-8 reps? So 1st set is with max weight, 2nd set with 80% weight, and then for all of the other sets that same weight? Or each 2 sets you go down 80%?

    Reply

    • sanny
      July 4, 2013 @ 4:58 pm

      hey i am confused about the same thing :/ because normally people start from the lowest one but in this workout do i need to start the the max weight i can do?

      Reply

    • sanny
      July 4, 2013 @ 5:14 pm

      hey i am confused about the same thing :/ because normally people start from the lowest one but in this workout do i need to start the the max weight i can do??

      Reply

  19. Pro
    June 16, 2013 @ 11:54 am

    The program is awesome.
    I have just started working on it.
    Can you please tell me how long will it take for the results ?

    Reply

  20. William
    July 3, 2013 @ 1:55 am

    I was asking something recently and I guess my post got deleted? I was asking how you can bulk when ripped? I have never been ripped but am not fat either I’m skinny. How do you go about doing this?

    Reply

  21. Kevin
    August 2, 2013 @ 2:37 am

    Hey was wondering how long should I be on this bulking phase? Do I stop straight after I see the results and change to a cutting phase? Or keep going until my result has peaked and move on to cutting? Your reply would be most appreciated, thanks!

    Reply

  22. Eyobuciko
    August 29, 2013 @ 5:28 am

    This is awesome program.

    Reply

  23. Dennis
    September 19, 2013 @ 12:48 am

    I’m a bit lost on the eating part. do you have any suggestions on what food to eat for the right calories?

    Reply

  24. David
    November 5, 2013 @ 3:15 pm

    For the side planks, it reads “s” minutes. How long do I hold the side plank for?

    Reply

    • Kevin
      November 11, 2013 @ 10:32 am

      Good catch David! I put 45-60 seconds per side.

      Reply

  25. Ron
    December 9, 2013 @ 5:21 am

    Been using this program for the past 90 days along with a few other resources. Great gains so far!

    Reply

  26. mukhtar mahfood
    December 16, 2014 @ 8:15 am

    THIS PROGRAM IS AMAZING !!
    i am hetting really fast with this program also without any kinds of whey protien .
    i am only eating 5 meals a day and this program is unBELIVABLE !!

    Reply

  27. saad uddin
    February 24, 2016 @ 5:40 pm

    Hey man i just want to know for how much days i need to follow this routine or i have to switch to another exercises after few weeks. Please let me know

    Reply

  28. Chad
    July 21, 2016 @ 5:57 pm

    Hey so on each day it obviously lists a set of exercises but I was wondering if your supposed to do them in that specific order?

    Reply

  29. Liam
    October 27, 2016 @ 9:30 am

    Do you keep going down it weight or leave it at 80% after set 2

    Reply

  30. Jason
    December 17, 2017 @ 10:31 am

    I like the look of this so will start this week. I was wondering why 3 of the cheat exercises are all incline?

    Reply

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