Jr. Lighthouse Method - Muscle Mass Gain (3 Day)
Lighthouse Performance SYstems
Multi-sport, Functional Training, Strength & Conditioning, BodybuildingThis program is a 3 Day, high volume, total body resistance training program and is 8 weeks in length. 2 Blocks, 4 Weeks Each
The selected movements will gear the participant towards maximizing a hormonal response to create a stimulus for hypertrophy.
The first 4 week block aims at building a capacity for work through progressing volume.
The second 4 week block looks to accumulate slightly more volume, this time with a greater emphasis on increasing intensity.
This program is written for people with two goals in mind. Simply put....
The first being to put on muscle mass,
The second was to set the stage for continued training to gain strength. After all, a bigger muscle has the potential to be a stronger muscle!
A great follow up program would be our Lighthouse Method 3 Day Strength Development Program.
Prep
A
Mass Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand - 10 Banded FacePull - 10 Spiderman w/ Rotation - 5e Banded PullApart - 10 + 10s Hold Banded Side Steps - 10e
B
Back Squat
5 x 10 @ 6
C1
Romanian Deadlift (RDL)
3 x 8 @ 6
C2
Side Plank on Elbows
2 x 0:20
D1
Forward Walking Lunges
3 x 8 @ 6
D2
Hanging Knee Raise
3 x 10
E1
Prone Machine Hamstring Curl
3 x 10 @ 6
E2
Bird Dog
3 x 5
Prep
A
Mass Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand - 10 Banded FacePull - 10 Spiderman w/ Rotation - 5e Banded PullApart - 10 + 10s Hold Banded Side Steps - 10e
B
Bench Press
5 x 10 @ 6
C1
Lat Pulldown
3 x 8 @ 6
C2
Tricep Rope Pulldowns
3 x 10 @ 6
D1
DB Military Press
3 x 8 @ 6
D2
DB Bicep Curls
3 x 10 @ 6
E1
DB Lateral Raise
3 x 10 @ 6
E2
DB Shrug
3 x 10 @ 6
Prep
A
Mass Gain 3 Day Prep Work
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand - 10 Banded FacePull - 10 Spiderman w/ Rotation - 5e Banded PullApart - 10 + 10s Hold Banded Side Steps - 10e
B
Deadlift
5 x 10 @ 6
C1
Chest-Supported DB Row
3 x 10 @ 6
C2
Step-Ups
3 x 8 @ 6
D1
Incline DB Bench Press
3 x 8 @ 6
D2
DB Lateral Squat
3 x 10 @ 6
E1
Hammer Curl
3 x 10 @ 6
E2
Skull Crushers
3 x 10 @ 6
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a professional hockey S&C Coac, former DI S&C coach and DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Getting huge and looking good on the beach isn't the only benefit of weightlifting. It is also about gaining the strength and confidence to handle whatever life throws your way!
Get Jr. Lighthouse Method - Muscle Mass Gain (3 Day)
