V.I.F Mass Building Program!!!

 

Description of Workout:

This program tackles three of the five different types of workout programs that will hopefully keep your body growing in the right direction: Volume Dominant, Intensity Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a total of 12 weeks.

VOLUME DOMINANT PHASE

In the first phase or the "Volume Dominant" phase we utilize a high number of sets per muscle group to stimulate growth. Before the 4 weeks are up the number of sets you perform for most muscle groups will grow from 8 sets to 20 sets.
Because of the high volume of work for a muscle group, only one or two muscle groups can be trained in a session which also means that you can (and should) train each muscle group only once per week.
Workout Volume For Large Muscle Groups (Small Muscle groups):

• Week 1 = 2 Sets of 10 Reps Per Exercise (Same)
• Week 2 = 3 Sets of 8 Reps Per Exercise (Same)
• Week 3 = 4 Sets of 6 Reps Per Exercise (No More than 10 Total sets)
• Week 4 = 5 Sets of 6 Reps Per Exercise (No More than 10 Total sets)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE

The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body.
Each week you should aim for slight increases in the weight you are using for each exercise.
Workout Volume:

• Week 1 = 3 Sets of 8 Reps
• Week 2 = 3 Sets of 8 Reps (increase weight)
• Week 3 = 4 Sets of 6 Reps (increase weight)
• Week 4 = 4 Sets of 6 Reps (increase weight)

Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE

The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts.
You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock.
Workout Volume:

• Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps
• Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps
• Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps
• Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps.

Workout Loads:

• 2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets
• 2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets
• 2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

THE WORKOUTS

Volume Phase - Week 1

Week 1	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP
2	Barbell Rows	10	10
3	Seated Cable Rows	10	10
4	Hyper Extensions	10	10
5A	Upright Rows	10	10
5B	Dumbbell Shrugs	10	10

Week 1	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	10	10
2A	Incline Dumbbell Bench Press	10	10
2B	Decline Pushups	AMAP	AMAP
3	Dumbbell Military Press	10	10
4	Dumbbell Rear Laterals	10	10

Week 1	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	10	10
2	Leg Press	10	10
3	Stiff Legged Deadlifts	10	10
4	Dumbbell Step Ups	10	10
5	Standing Calf Raise	10	10

Week 1	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	10	10
2	Close Grip Bench Press	10	10
3A	Lying Tricep Extension	10	10
3B	Standing Dumbbell Curls	10	10
4A	Preacher Curls	10	10
4B	Tricep Kickbacks	10	10

Volume Phase - Week 2

Increase Weight and Number of Sets, Decrease Reps

Week 2	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Barbell Rows	8	8	8
3	Seated Cable Rows	8	8	8
4	Hyper Extensions	8	8	8
5A	Upright Rows	8	8	8
5B	Dumbbell Shrugs	8	8	8

Week 2	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	8	8	8
2A	Incline Dumbbell Bench Press	8	8	8
2B	Decline Pushups	AMAP	AMAP	AMAP
3	Dumbbell Military Press	8	8	8
4	Dumbbell Rear Laterals	8	8	8

Week 2	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	8	8	8
2	Leg Press	8	8	8
3	Stiff Legged Deadlifts	8	8	8
4	Dumbbell Step Ups	8	8	8
5	Standing Calf Raise	8	8	8

Week 2	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	8	8	8
2	Close Grip Bench Press	8	8	8
3A	Lying Tricep Extension	8	8	8
3B	Standing Dumbbell Curls	8	8	8
4A	Preacher Curls	8	8	8
4B	Tricep Kickbacks	8	8	8

Volume Phase - Week 3

Increase Weight and Number of Sets, Decrease Reps

Week 3	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Barbell Rows	6	6	6	6
3	Seated Cable Rows	6	6	6	6
4	Hyper Extensions	6	6	6	6
5A	Upright Rows	6	6	6	6
5B	Dumbbell Shrugs	6	6	6	6

Week 3	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	6	6	6	6
2A	Incline Dumbbell Bench Press	6	6	6	6
2B	Decline Pushups	AMAP	AMAP	AMAP	AMAP
3	Dumbbell Military Press	6	6	6	6
4	Dumbbell Rear Laterals	6	6	6	6

Week 3	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	6	6	6	6
2	Leg Press	6	6	6	6
3	Stiff Legged Deadlifts	6	6	6	6
4	Dumbbell Step Ups	6	6	6	6
5	Standing Calf Raise	6	6	6	6

Week 3	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	6	6	6	6
2	Close Grip Bench Press	6	6	6	6
3A	Lying Tricep Extension	6	6	6
3B	Standing Dumbbell Curls	6	6	6
4A	Preacher Curls	6	6	6
4B	Tricep Kickbacks	6	6	6

Volume Phase - Week 4

Increase Weight and Number of Sets, Reps Remain The Same

Week 4	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Back and Traps	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP	AMAP
2	Barbell Rows	6	6	6	6	6
3	Seated Cable Rows	6	6	6	6	6
4	Hyper Extensions	6	6	6	6	6
5A	Upright Rows	6	6	6	6	6
5B	Dumbbell Shrugs	6	6	6	6	6

Week 4	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Chest and Shoulders	Reps	Reps	Reps	Reps	Reps
1	Bench Press	6	6	6	6	6
2A	Incline Dumbbell Bench Press	6	6	6	6	6
2B	Decline Pushups	AMAP	AMAP	AMAP	AMAP	AMAP
3	Dumbbell Military Press	6	6	6	6	6
4	Dumbbell Rear Laterals	6	6	6	6	6

Week 4	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Legs	Reps	Reps	Reps	Reps	Reps
1	Squat	6	6	6	6	6
2	Leg Press	6	6	6	6	6
3	Stiff Legged Deadlifts	6	6	6	6	6
4	Dumbbell Step Ups	6	6	6	6	6
5	Standing Calf Raise	6	6	6	6	6

Week 4	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Arms	Reps	Reps	Reps	Reps	Reps
1	Barbell Curls	6	6	6	6	6
2	Close Grip Bench Press	6	6	6	6	6
3A	Lying Tricep Extension	6	6	6
3B	Standing Dumbbell Curls	6	6	6
4A	Preacher Curls	6	6
4B	Tricep Kickbacks	6	6

Intensity Phase - Week 5

Upper & Lower Body Workouts Twice a Week

Week 5	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Bench Press	8	8	8
3	Military Press	8	8	8
4	Barbell Shrug	8	8	8
5	Lying Tricep Extension	8	8	8
6	Hammer Curls	8	8	8

Week 5	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	8	8	8
2	Stiff Legged Deadlifts	8	8	8
3	Seated Calf Raises	8	8	8
4	Weighted Crunches	8	8	8
5	Cable Pull Ins	8	8	8

Week 5	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	8	8	8
2	Incline Bench Press	8	8	8
3	Arnold Press	8	8	8
4	Dumbbell Shrugs	8	8	8
5	Dumbbell Tricep Extensions	8	8	8
6	Incline Dumbbell Curls	8	8	8

Week 5	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	8	8	8
2	Dumbbell Lunges	8	8	8
3	Standing Calf Raise	8	8	8
4	Knee Raise w/Medicine Ball	8	8	8
5	Reverse One Leg Crunch	8	8	8

Intensity Phase - Week 6

Increase Weight. Sets and Reps Stay the Same.

Week 6	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP
2	Bench Press	8	8	8
3	Military Press	8	8	8
4	Barbell Shrug	8	8	8
5	Lying Tricep Extension	8	8	8
6	Hammer Curls	8	8	8

Week 6	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	8	8	8
2	Stiff Legged Deadlifts	8	8	8
3	Seated Calf Raises	8	8	8
4	Weighted Crunches	8	8	8
5	Cable Pull Ins	8	8	8

Week 6	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	8	8	8
2	Incline Bench Press	8	8	8
3	Arnold Press	8	8	8
4	Dumbbell Shrugs	8	8	8
5	Dumbbell Tricep Extensions	8	8	8
6	Incline Dumbbell Curls	8	8	8

Week 6	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	8	8	8
2	Dumbbell Lunges	8	8	8
3	Standing Calf Raise	8	8	8
4	Knee Raise w/Medicine Ball	8	8	8
5	Reverse One Leg Crunch	8	8	8

Intensity Phase - Week 7

Increase Weight, Add a Set and Reduce Reps to 6

Week 7	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Bench Press	6	6	6	6
3	Military Press	6	6	6	6
4	Barbell Shrug	6	6	6	6
5	Lying Tricep Extension	6	6	6	6
6	Hammer Curls	6	6	6	6

Week 7	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6	6	6
2	Stiff Legged Deadlifts	6	6	6	6
3	Seated Calf Raises	6	6	6	6
4	Weighted Crunches	6	6	6	6
5	Cable Pull Ins	6	6	6	6

Week 7	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	6	6	6	6
2	Incline Bench Press	6	6	6	6
3	Arnold Press	6	6	6	6
4	Dumbbell Shrugs	6	6	6	6
5	Dumbbell Tricep Extensions	6	6	6	6
6	Incline Dumbbell Curls	6	6	6	6

Week 7	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6	6	6
2	Dumbbell Lunges	6	6	6	6
3	Standing Calf Raise	6	6	6	6
4	Knee Raise w/Medicine Ball	6	6	6	6
5	Reverse One Leg Crunch	6	6	6	6

Intensity Phase - Week 8

Increase Weight, Sets and Reps Stay The Same

Week 8	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Pull Ups	AMAP	AMAP	AMAP	AMAP
2	Bench Press	6	6	6	6
3	Military Press	6	6	6	6
4	Barbell Shrug	6	6	6	6
5	Lying Tricep Extension	6	6	6	6
6	Hammer Curls	6	6	6	6

Week 8	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6	6	6
2	Stiff Legged Deadlifts	6	6	6	6
3	Seated Calf Raises	6	6	6	6
4	Weighted Crunches	6	6	6	6
5	Cable Pull Ins	6	6	6	6

Week 8	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Upper Body	Reps	Reps	Reps	Reps	Reps
1	Lat Pull Downs	6	6	6	6
2	Incline Bench Press	6	6	6	6
3	Arnold Press	6	6	6	6
4	Dumbbell Shrugs	6	6	6	6
5	Dumbbell Tricep Extensions	6	6	6	6
6	Incline Dumbbell Curls	6	6	6	6

Week 8	Day 4	Set #1	Set #2	Set #3	Set #4	Set #5
	Lower Body	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6	6	6
2	Dumbbell Lunges	6	6	6	6
3	Standing Calf Raise	6	6	6	6
4	Knee Raise w/Medicine Ball	6	6	6	6
5	Reverse One Leg Crunch	6	6	6	6

Frequency Phase - Week 9

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 9	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6
2	Stiff Leg Deadlifts	6	6
3	Seated Calf Raise	6	6
4	Seated Cable Row	6	6
5	Dumbbell Bench Press	6	6
6	Dumbbell Shoulder Press	6	6
7	Dumbbell Shrugs	6	6
8	Dumbbell Tricep Extension	6	6
9	Barbell Bicep Curls	6	6

Week 9	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	10	10
2	Leg Curls	10	10
3	Seated Calf Raise	10	10
4	One Arm Dumbbell Row	10	10
5	Incline Dumbbell Bench Press	10	10
6	Military Press	10	10
7	Dumbbell Shrugs	10	10
8	Tricep Pushdowns	10	10
9	Dumbbell Hammer Curls	10	10

Week 9	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	12	12
2	Dumbbell Step Ups	12	12
3	Barbell Rows	12	12
4	Barbell Bench Press	12	12
5	Arnold Press	12	12
6	Rear Delt Raise	12	12
7	Upright Row	12	12
8	Lying Tricep Extension	12	12
9	Preacher Curls	12	12

Frequency Phase - Week 10

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 10	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	10	10
2	Stiff Leg Deadlifts	10	10
3	Seated Calf Raise	10	10
4	Seated Cable Row	10	10
5	Dumbbell Bench Press	10	10
6	Dumbbell Shoulder Press	10	10
7	Dumbbell Shrugs	10	10
8	Dumbbell Tricep Extension	10	10
9	Barbell Bicep Curls	10	10

Week 10	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	12	12
2	Leg Curls	12	12
3	Seated Calf Raise	12	12
4	One Arm Dumbbell Row	12	12
5	Incline Dumbbell Bench Press	12	12
6	Military Press	12	12
7	Dumbbell Shrugs	12	12
8	Tricep Pushdowns	12	12
9	Dumbbell Hammer Curls	12	12

Week 10	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	6	6
2	Dumbbell Step Ups	6	6
3	Barbell Rows	6	6
4	Barbell Bench Press	6	6
5	Arnold Press	6	6
6	Rear Delt Raise	6	6
7	Upright Row	6	6
8	Lying Tricep Extension	6	6
9	Preacher Curls	6	6

Frequency Phase - Week 11

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 11	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	12	12
2	Stiff Leg Deadlifts	12	12
3	Seated Calf Raise	12	12
4	Seated Cable Row	12	12
5	Dumbbell Bench Press	12	12
6	Dumbbell Shoulder Press	12	12
7	Dumbbell Shrugs	12	12
8	Dumbbell Tricep Extension	12	12
9	Barbell Bicep Curls	12	12

Week 11	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	6	6
2	Leg Curls	6	6
3	Seated Calf Raise	6	6
4	One Arm Dumbbell Row	6	6
5	Incline Dumbbell Bench Press	6	6
6	Military Press	6	6
7	Dumbbell Shrugs	6	6
8	Tricep Pushdowns	6	6
9	Dumbbell Hammer Curls	6	6

Week 11	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	10	10
2	Dumbbell Step Ups	10	10
3	Barbell Rows	10	10
4	Barbell Bench Press	10	10
5	Arnold Press	10	10
6	Rear Delt Raise	10	10
7	Upright Row	10	10
8	Lying Tricep Extension	10	10
9	Preacher Curls	10	10

Frequency Phase - Week 12

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 12	Day 1	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout A	Reps	Reps	Reps	Reps	Reps
1	Squats	6	6
2	Stiff Leg Deadlifts	6	6
3	Seated Calf Raise	6	6
4	Seated Cable Row	6	6
5	Dumbbell Bench Press	6	6
6	Dumbbell Shoulder Press	6	6
7	Dumbbell Shrugs	6	6
8	Dumbbell Tricep Extension	6	6
9	Barbell Bicep Curls	6	6

Week 12	Day 2	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout B	Reps	Reps	Reps	Reps	Reps
1	Leg Press	10	10
2	Leg Curls	10	10
3	Seated Calf Raise	10	10
4	One Arm Dumbbell Row	10	10
5	Incline Dumbbell Bench Press	10	10
6	Military Press	10	10
7	Dumbbell Shrugs	10	10
8	Tricep Pushdowns	10	10
9	Dumbbell Hammer Curls	10	10

Week 12	Day 3	Set #1	Set #2	Set #3	Set #4	Set #5
	Full Body Workout C	Reps	Reps	Reps	Reps	Reps
1	Dumbbell Lunges	12	12
2	Dumbbell Step Ups	12	12
3	Barbell Rows	12	12
4	Barbell Bench Press	12	12
5	Arnold Press	12	12
6	Rear Delt Raise	12	12
7	Upright Row	12	12
8	Lying Tricep Extension	12	12
9	Preacher Curls	12	12

This is an intense workout , but will definately give you the desired results if followed properly.

Good Luck.... And post results in the comments section.

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