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The Big Muscle Stimulus Plan

Handle more weight, build more muscle. This may sound overly simple, but it’s a strategy that can help guide your exercise selection whether you’re looking to pack on size for sports performance or for the sake of getting bigger.

1
Sets: 1
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand and lift one foot off the ground, squatting slightly with other leg. 2. Grab opposite knee and pull toward chest while straightening other leg. 3. Release knee and step forward into lunge...
2
Sets: 1
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand with you feet shoulder width apart. 2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight. 3. Return to the...
3
Sets: 1
Weight:
Reps:
Time:
Distance:
Intensity:
1. Stand with your arms at your sides, elbows bent 90 degrees. 2. March forward by lifting one knee up as you pull the arm of the same leg back and drive the opposite arm forward. 3. Drive your foot...
4
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, and arms hanging beneath your shoulders. 2. Glide your shoulder blades back and down, then raise your arms over your head to form a Y. ...
5
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, arms hanging beneath your shoulders, and palms forward. 2. Glide your shoulder blades back and down, then raise your arms out to your si...
6
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, and your elbows in towards your ribs. 2. Keeping your elbows at your sides, rotate your arms toward the ceiling, squeezing your shoulder...
7
Sets: 1
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie facedown in a push-up position, with your forearms resting on the floor. 2. Push up off your elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with y...
8
Sets: 3
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand tall in a split stance with your feet shoulder-width apart and your weight primarily on the arch of your front foot. 2. Lower your hips toward the ground by bending your knees. 3. Without l...
9
Sets: 3
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie face up on a bench holding dumbbells straight over your chest with an overhand grip (palms forward). 2. Keeping your left arm straight, lower the dumbbell in your right hand until your upper ...
10
Sets: 3
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand with your knees slightly bent, holding a pair of dumbbells with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the dumbbells toward your shins. 3. Con...
11
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the calf of the bottom leg. 2. Lift your butt off the ground, so that your weight is supported...
12
Sets: 1
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh. 2. Glide your body over the foam roll from your hip to just above the outside of your knee. 3. Spen...
13
Sets: 1
Weight:
Reps:
Time:
Distance:
Intensity:
1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the thigh of the bottom leg. 2. Lift your butt off the ground so that your weight is support...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.