2024 Advanced Muscle Gaining MASS PROGRAM
Wondering what someone at a high level uses to put on the most amount of muscle possible is doing training wise?
Let me show you what I did in 2023 and what I will be doing in 2024 to gain the most amount of muscle possible during my offseason as I finish my competition season.
It is not just about doing random exercises or moving weights in the gym. You must pay attention to volume, intensity, frequency, execution, tempo and recovery. This program is carefully designed to take all these factors into account.
This 14 day split is specifically designed to put on muscle mass everywhere for a lean, muscular and aesthetic physique.
This 14 day split is set up to be executed the following way (although extra rest days can be taken if needed based on each individual to maximize recovery which is crucial to grow muscle):
Push (Chest stimulus focused)
Pull (Row and Deadlift focused)
Off
Upper (Arm stimulus focused)
Lower (Squat and quad stimulus focused)
Off
Pull (Pulldown focused)
Push (Shoulders and triceps stimulus focused)
Off
Lower (Deadlift and hamstring focused)
Shoulders and arms
Off
Back and hamstrings
Off
With detailed explanations on each exercise, it is a fool proof way to follow a plan that will have you looking in the mirror in a few months shocked.
There is no fancy equipment here, all you will need is some basic barbells, dumbbells and some common machines found in gyms.
Microsoft Excel or google docs is required. Please allow up to 48 hours to receive program. Use weights at your own risk, make sure to read the introduction page on the Excel sheet. It may not appear on certain phones so make sure to open on a different device to see how the program works.
Disclaimer: These are just recommendations, if you do not feel safe following any of these protocols consult with your doctor prior to executing them. Juan Rojas and/or Physique Transformation Academy are not responsible for any clients health. Follow at your own risk.
Rather than dealing with treatment of disease, Physique Transformation Academy and Juan Rojas focus on wellness and improved body composition through the use of suggesting good eating habits, manipulation of macronutrients and the suggested use of natural health supplements. As certified sports nutritionists and functional trainers, Physique Transformation Academy and Juan Rojas primarily educate and motivate clients to assume more personal responsibility for their health by adopting a healthy attitude, lifestyle, and diet. All programs are non-refundable.