I call it the Nine to Five Plan for intense muscle development.
Who can use this plan
This plan is great for all fitness levels, from complete beginners to experienced bodybuilders.
It’s an especially good introduction to weight training because it covers all the muscle groups and uses common, effective exercises that can be done using machines and/or free weights.
This plan is excellent because it fits in to a typical workday. There are nine exercises per day and five exercise sessions per week. Each session takes between 45-60 minutes to complete, leaving plenty of time to shower and get ready for work.
Ways to use this plan
CUTTING: I have seen excellent weight loss when I paired a tone-downed version of this routine with cardio as part of a traditional cutting cycle.
STRENGTH & DEFINITION: I use it without cardio to define my muscles to create a slimmer body shape, though I use lighter weights to build strength without adding mass.
BULKING: I have seen this exact plan used with tremendous results for bulking. To bulk with this plan, add heavier weights, adjust to bulking diet, and use a testosterone booster if you’re male.
I have found that most women achieve their best results when they do cycles of two to three months of strength followed by two to three months of cutting. Men most frequently do cycles of cutting and bulking.
Types of sets
4 sets per exercise
Set 1: 12 reps or 10 reps
Set 2: 10 reps or 8 reps
Set 3: 8 reps or 6 reps
Set 4: 6 reps or 4 reps
beginning with lightest weight and ending with heaviest
increasing 5-10 pounds per set
For example, on alternating dumbbell curls, I’ll start with 10 pounds, increase to 12 pounds, and finish with 15. My goal on the last 4 reps is to hit muscle failure while maintaining correct form.