"Look Like You Lift" Mass and Muscle Growth Program - Vol 3: Training by Michael Dewar in TrainHeroic

J2FIT

Bodybuilding, Strength & Conditioning, Powerlifting, General Fitness
Coach
Michael Dewar

A 10-week training program that focuses on maximizing muscle building, strength, and aesthetics. Unlike 1.0 and 2.0, there is no Olympic weightlifting included, and instead, this focuses on getting you strong and jacked. This program is geared for anyone who is looking for a bodybuilding and strength program without Olympic weightlifting.


Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
​BarbellSquat RackPlatesAdjustable BenchDumbbellsBasic Gym Machines (leg press // pulldowns // cable)
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Leg Extension

3 x 15

A2

Single Leg Hip Raise

B

Back Squat

10, 10, 8, 8

C

Barbell RDL

10, 10, 8, 8

D

Hack Squat

10, 10, 8, 8

E

Single Leg Extension

15, 15, 12, 12

F

Prone Machine Hamstring Curl

3 x MAX

Monday
Week 1 Day 2

A

Decline Cable Flye

4 x 15

B

Low-Incline Bench Press

10, 10, 8, 8

C1

Cable Flye

15, 15, 12, 12

C2

Dips

4 x 10

D1

Seated Dumbbell Overhead Triceps Extension

15, 12, 10, 10

D2

DB Lateral Raise

15, 12, 10, 10

E1

Rope Pushdown

15, 15, 12, 12

E2

Face Pull

15, 15, 12, 12

Tuesday
Week 1 Day 3

A

Underhand EZ Bar Bent Row

15, 12, 12, 12

B

Lat Pulldown

15, 15, 12, 12, 12

C

Barbell Rack Pulls

10, 10, 8, 8, 8

D

Dumbbell Incline Curl

10, 10, 8, 8

E

Cable EZ Bar Curl

10, 10, 8, 8, 8

Wednesday
Week 1 Day 4

A1

Prone Machine Hamstring Curl

3 x 15

A2

Single Leg Hip Raise

3 x 15

B

Good Morning

10, 10, 8, 8

C

Hack Squat

15, 15, 12, 12

D

Prone Machine Hamstring Curl

15, 15, 12, 12

E

Single Leg Extension

3 x MAX

Thursday
Week 1 Day 5

A1

Cable Flye

15, 15, 12, 12

A2

Dumbbell Floor Pullover

15, 15, 12, 12

B1

Spoto Press

12, 10, 8, 8

B2

Dead-Stop Push Up

4 x 10

C1

Reverse Grip Pulldown

4 x 12

C2

Cable Triceps Pushdown

4 x 15

D

1-Arm DB Row

3 x 12

E1

Dumbbell Incline Curl

3 x 12

E2

Dumbbell Overhead Extension

3 x 12

F1

Machine Reverse Flye

3 x 12

F2

Machine Flye

3 x 12

Coach
coach-avatar Michael Dewar

Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman

"Look Like You Lift" Mass and Muscle Growth Program - Vol 3