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    armaan
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    This document provides a 4-week mass gain workout plan consisting of lower and upper body strength workouts on Mondays/Tuesdays and pump workouts on Thursdays/Fridays. It includes various exercises, sets, reps, intensities, and rest periods. Safety disclaimers are also provided to consult a doctor before starting. Background on the author JC Deen and options for personalized training are mentioned at the end.

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    Jcdf Bulk Program

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    This document provides a 4-week mass gain workout plan consisting of lower and upper body strength workouts on Mondays/Tuesdays and pump workouts on Thursdays/Fridays. It includes various exercises, sets, reps, intensities, and rest periods. Safety disclaimers are also provided to consult a doctor before starting. Background on the author JC Deen and options for personalized training are mentioned at the end.

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    © All Rights Reserved
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    565 views6 pages

    JCDF Bulk Program

    Uploaded by

    armaan
    This document provides a 4-week mass gain workout plan consisting of lower and upper body strength workouts on Mondays/Tuesdays and pump workouts on Thursdays/Fridays. It includes various exercises, sets, reps, intensities, and rest periods. Safety disclaimers are also provided to consult a doctor before starting. Background on the author JC Deen and options for personalized training are mentioned at the end.

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    of 6

    A NO-BS APPROACH TO LOOKING GREAT NAKED

    FOUR WEEK
    MASS GAIN PLAN
    BY JC DEEN
    


    SPEND THE NEXT 4 WEEKS USING


    THIS PROGRAM FOR MORE
    MASS AND STRENGTH.

    If you have any questions, email me on the contact page.


    Disclaimer!
    "
    The information presented herein is in no way intended as medical advice or to serve as a
    substitute for medical counseling. The information should be used in conjunction with the
    guidance and care of your physician."
    "
    Consult your physician before beginning this program as you would with any exercise and
    nutrition program. If you choose not to obtain the consent of your physician and/or work with
    your physician throughout the course of this muscle gain program you are agreeing to accept
    full responsibility for your actions."
    "
    By beginning this muscle gain program you recognize that despite all precautions on the part of
    J C Deen LLC dba JCDFitness, there are risks of injury or illness that can occur because of your
    use of the aforementioned information, and you expressly assume such risks and waive,
    relinquish and release any claim that you may have against J C Deen LLC dba JCDFitness, or
    its respective affiliates as a result of any future physical injury or illness incurred in connection
    with, or as a result of, the use or misuse of this program."
    "
    Don’t be dumb. Only exercise and follow dietary advice with extreme caution. I am not a doctor
    or nutritionist. I am an educated trainer, and coach."
    "
    "

    If you have any questions, email me on the contact page.


    Workout A1 - Lower Body Strength — Monday!
    Movement Sets x Reps Intensity Rest

    1. BB Squat* 3x5-8" Heavy 2-3m

    2. Romanian Deadlift** 3x8-10 Moderate 2m

    3a. Walking DB Lunges 3x10-12/side Supertset 0-30s

    3b. Single leg glute bridges 3x10-12 —" 0-30s

    4. 3-point plank 3x30-60s body weight 1m


    Notes:!
    *Other variations are fine (such as front squat, box squat, and leg presses)"
    ** weighted hyperextensions are a good substitution here"
    "
    Workout B1 - Upper Body Strength — Tuesday!
    Movement Sets x Reps Intensity Rest

    1. Low incline DB press* 3x5-8" Heavy 2m

    2. Weighted pull-up** 3x5-8" Heavy 2m

    3a. Single arm DB push press 3x8-10 Superset 0-30s

    3b. Inverted Rows! 3x12-15 —" 0-30s

    4a. Face pulls 4x12 Superset 0-30s

    4b. DB Hammer curls 4x12-5 — 0-30s

    Notes:!
    *You’re free to use a barbell, but I highly discourage it if you have heavy enough dumbbells."
    **If you can’t do a weighted pull-up, I suggest using body weight and aiming to hit the rep range.
    If you can’t do a pull-up, use a band for assistance or lat pull down machine."
    "
    Workout A2 - Lower Body Pump — Thursday!
    Movement Sets x Reps Intensity Rest

    1a. Leg press* 3x10-12 Superset 0-30s

    1b. DB walking lunges 3x8-10/side —" 0-30s

    2a. Body weight squat 3x10/side Superset 0-30s

    2b. Hyperextension 3x10-12 —" 0-30s

    3. Seated calf raises 4x12-15 Moderate 1m

    4. Hanging leg raises 4x12-15 Moderate 1m


    *Can be substituted with DB goblet squat."
    "
    If you have any questions, email me on the contact page.
    "
    Workout B2 - Upper Body Pump — Friday!
    Movement Sets x Reps Intensity Rest

    1a. DB one-arm rows 3x8-10/side Superset 0-30s

    1b. DB flat bench press 3x8-10 —" 0-30s

    2a. lat pulldown 3x10-12 Superset 0-30s

    2b. Arnold press 3x10-12 —" 0-30s

    3a. Seated DB Shrugs 3x12-15 Superset 0-30s

    3b. Rear DB lateral raises 3x12-15 —" 0-30s

    3c. Cable tricep pushdown 3x12-15 — 0-30s

    "
    Training Instructions and Key:!
    BB = barbell"
    DB = dumbbell"
    "
    Supersets !
    In the intensity column, you’ll see ‘Superset’ and next to the exercise name, you see a number
    followed by a letter (ie: 3a.)."
    "
    This is basically indicating you’ll be performing these movements back-to-back until you
    complete all sets and reps."
    "
    Here’s an example:"
    "
    3a. DB bench press 3x8-10 Superset 0-30s

    3b. Inverted rows! 3x12-15 —" 0-30s


    "
    There are 3 sets of the DB bench press and 3 sets of the Inverted rows."
    "
    You’ll perform them as follows:"
    "
    Set 1: Bench press (rest 0-30s)"
    Set 1: Inverted row (rest 0-30s)"
    -"
    Set 2: Bench press (rest 0-30s)"
    Set 2: Inverted row (rest 0-30s)"
    -"

    If you have any questions, email me on the contact page.


    Set 3: Bench press (rest 0-30s)"
    Set 3: Inverted row (rest 0-30s)"
    "
    Rest periods: ‘0-30s’ simply means I want you take at minimum 0 seconds, and at maximum 30
    seconds rest between each movement."
    "
    Once you’re done, you’ll take a 1-2 minute break before performing the next series of
    movements."
    "
    When it reads ‘1m’ it means to rest 1 minute in between sets."
    "
    Intensity Matters!
    Heavy = start with your 8 rep max and get as many reps possible while leaving one rep shy of
    failure on the first set. reduce weight by 10% for the 2nd and third set: "
    "
    Example:!
    Workout A1, BB squat, 8-rep-max: 225lbs"
    Set 1: 225 x 8 reps (knowing that you'd fail on the 9th rep)"
    Set 2: 200 x 7 reps, reduced weight by 10% (22lbs)"
    Set 3: 200 x 5 reps, reduced weight by 10% (22lbs)"
    "
    notice: the weights used above are arbitrary. Only use what you know you’re capable of. The
    goal is to fall within the rep range. If you’re able to get more than 8 reps on your first set, make
    note, and start with more weight the next time you perform the movement. If you can only get
    between 5 and 8 reps, you’re using an appropriate weight. if you can’t get more than 5, you
    started too heavy.!
    "
    Moderate = Pick a weight you’re comfortable using in the rep range given. If you find you’re
    unable to get at least the minimum number of reps within the range (aka 8, in 8-12), then you’re
    starting too heavy. There are no percentage reductions with these movements."
    "
    Body weight = you’re only using your body weight for these movements."
    "
    "
    Progression!
    Keep a logbook and record every single training session. I personally like Fitocracy or
    weightlifting.com’s app. I also tend to use a pen and paper most of the time."
    "
    Aim to add 1-3% to your lifts every or every other session. I prefer you start small, and make
    tiny increments over time."
    "
    For example. 1% of 225 pounds is 2.25. Obviously, there are rarely any 1 pound plates, so you
    will likely have to opt for the 2.5 pound plates. If you have micro loading plates, wonderful, but
    don’t worry about it if you do not. The idea is to slowly add weight over time. There is no rush."
    "
    Focus on making sure your form is good for you, and that the movement feels good and
    smooth. No bouncing or cheating. Focus on feeling the contractions of your muscles, and aim
    for the ‘pump’ on your moderate intensity movements."

    If you have any questions, email me on the contact page.


    "
    // About JC Deen"
    Since 2010, JC has been working privately with clients,
    helping them break through physique plateaus to build a
    reflection they're proud of — all without resorting to
    neurotic, stress-inducing and restrictive approaches."
    "
    In August 2012, JC released LGN365 — a 16 week body
    recomposition program in his attempt to equip others with
    the knowledge needed to improve their physique on their
    terms.

    And in 2013, JC began to explore the deep impact of psychology and behavioral
    conditioning on weight gain, weight loss and rebound dieting.

    For personalized training and coaching, get in touch with me HERE .

    If you have any questions, email me on the contact page.

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