Need a booster for spring? Haven’t trained in forever & looking to start back up? Looking to put on lean mass quickly without all the hassle?
The Gain & Main program is a training system for athletes needing to prime their bodies for performance & training without risking injury. This is a program with which any athlete can jump in & start without having to worry about disrupting their training cycle. No matter your athletic goals, the Gain & Main program can help you get there!
True to its name, the program focuses on the addition & maintenance of lean muscle mass through three phases:
Foundation (3 weeks)
Building (3 weeks)
Maintenance (2 weeks)
Each week is comprised of four sessions in the weight room combining strength training & optional interval training as well as an optional flex day. Each session should last about 60 to 90 minutes.
Throughout these eight weeks, you will build a hard-earned foundation for performing basic movements & accumulating high-quality reps in these movements that can be used to supplement athletic performance & overall fitness at any level.
FeaturesA
Med Ball Chest Pass
3 x 5
B
DB Bench Press
4 x 10 @ 60, 60, 55, 50 %
C
Pull-Up
4 x 10
D
Incline DB Bench Press
4 x 8 @ 60, 60, 55, 50 %
E
Seated Row
4 x 10 @ 65, 65, 60, 55 %
F
Band Face Pull
4 x 12
A
Box Jump Down
2 x 5 @ 18
B
drop box jump
2 x 5 @ 18
C
Back Squat
4 x 10 @ 60, 60, 55, 50 %
D
Bulgarian Split Squat
10, 10, 8, 8 @ 60, 55, 55, 50 %
E
Sumo Deadlift
4 x 10 @ 60, 60, 55, 55 %
F1
Leg Extension
4 x 15 @ 15
F2
Prone Machine Hamstring Curl
4 x 15 @ 15
A
Med Ball Slam
3 x 8
B
Hex Bar Deadlift
4 x 10 @ 60, 60, 55, 55 %
C
Step-Ups
4 x 10 @ 60, 60, 55, 55 %
D
Dip
4 x 10
E1
Single Arm Cable Row
3 x 10 @ 60 %
E2
Band Face Pull
3 x 10 @ 10
A
DB Push Press
4 x 4
B
Goblet Squat
4 x 15 @ 15
C
RDL
4 x 15
D
Seated DB Press
15, 15, 12, 12 @ 15
E1
Lat Pulldown
15, 15, 12, 12
E2
Barbell Upright Row
4 x 12
A1
Dive Bomber Push Up
4 x 5
A2
KB swings
4 x 5
A3
Lateral Overhead Med Ball Slam
4 x 5
A4
Split Jump
4 x 5
A5
Bird Dog
4 x 5