Cycled Mass and Strength Building - Low Volume Version

This is a layout that uses four sets per exercise. It goes from a top set of 6 reps, over time, to a top set of 2. There is also a 'pump set' included after the top set. Work the work set AND the pump set hard.

Follow each of the three layouts for three weeks each.

The top set is the only real change (other than the weights used).
The exercises should remain constant.

You will be training four times per week, using two different sets of exercises.

Monday/Thursday

Two Squat variations.
Two Hamstring exercises.
Two Upper Back exercises.
One Lower Back exercise.

Tuesday/Friday

Two Chest exercises
Two Shoulder exercises
Two Triceps exercises
Two Biceps exercises

Calves and Abs not listed. You know what works for you. 


First Rep Scheme:
10 (warmup)
8 (one rep left in the tank)
6 (hard work set)
15 (hard pump set)

Six Weeks Later - Second Rep Scheme:
10 (warmup)
6 (one rep left)
4 (hard work set)
15 (hard pump set)

Six Weeks Later - Third Rep Scheme:
10 (warmup)
5 (one rep left)
2 (hard work set)
15 (hard pump set)

The work set AND the pump set should be worked very hard.
Take breaths between the later reps of the pump sets in order to use bigger weights.
You might need more warmups. You know that works for you.

Use the 'big' movements for each body part group.
Squats, Presses, Barbell Curls, Deadlifts, Hi Pulls, Rows, etc.

Very straightforward. One hard work set and one hard pump set with basic exercises
gradually cycling to 2-rep work sets.