Build Muscle Mass

What is RIR?

WORKOUT 14

Part A
4 sets - 120 secs rest between sets
8 Barbell Back Squat - 1RIR

Part B
4 sets - 120 secs rest between sets
12 Weighted Pull Ups - 1RIR

Part C
4 sets - 90 secs rest between sets
8 Dumbbell Goblet Squat - 2RIR
12 Laying Hamstring Curls - 2RIR

Part D
4 sets - 90 secs rest between sets
8 Seated Cable Row - 2RIR
12 Dumbbell Hammer Curls - 2RIR

WORKOUT 13

Part A
5 sets - 120 secs rest between sets
5 Barbell Bench Press - 1RIR

Part B
5 sets - 120 secs rest between sets
5 Barbell Hip Thrust - 1RIR

Part C
4 sets - 90 secs rest between sets
12 Incline Dumbbell Chest Flys - 2RIR
15 Laying EZY Curl Bar Scullcrush - 2RIR

Part D
4 sets - 90 secs rest between sets
12 Dumbbell Single Leg Deadlift - 2RIR
15 Hanging Leg Raises - Body Weight

WORKOUT 12

Part A
5 sets - 90 secs rest between sets
7 Dumbbell Seated Bench Supported Shoulder Press - 2RIR
7 Barbell Standing Upright Row - 2RIR

Part B
4 sets - 60 secs rest between sets
8 Dumbbell Seated Single Arm Arnold Press - 2RIR
8 Dumbbell Incline Bench Supported (30 deg) IYT Raise

Part C
3 sets - 60 secs rest between sets
20 Medicine Ball Russian Twists - 1RIR
10 Medicine Ball V-Sit Overhead Press - 1RIR

WORKOUT 11

Part A
5 sets - 90 secs rest between sets
7 Weighted or Banded Neutral Grip Pull Ups - 2RIR

Part B
5 sets - 90 secs rest between sets
7 Barbell Bent Over Row (Underhand Grip) - 2RIR

Part C
4 sets - 60 secs rest between sets
8 Hammer STR Lat Pull Down (1 Second Pause at Bottom) - 2RIR
8 Barbell Standing Bicep Curls (3 Second Lower) - 2RIR

Part D
3 sets - 60 secs rest between sets
10 BDumbbell Incline Bench Supported Lying Row (30deg) - 1RIR
10 Dumbbell Incline Bench Supported Bicep Curls (30deg) - 1RIR

WORKOUT 10

Part A
5 sets - 90 secs rest between sets
5 Barbell Back Squat (1 second pause at the bottom) - 2RIR

Part B
5 sets - 90 secs rest between sets
Barbell Banded Hip Thrusts (1 second pause at the top) - 2RIR

Part C
4 sets - 60 secs rest between sets
8 Lying Hamstring Curls (3 second lower) - 2RIR
8 Dumbbell Romanian Deadlift (Toes elevated on plate) - 2RIR

Part D
3 sets - 60 secs rest between sets
10 Bulgarian Split Squat - 1RIR
10 Cable Standing Pull Throughs (1 second pause at top) - 1RIR

WORKOUT 09

Part A
5 sets - 90 secs rest between sets
7 Dumbbell Incline Bench Press - 2RIR

Part B
5 sets - 90 secs rest between sets
7 Hammer STR Seated Chest Press - 2RIR

Part C
4 sets - 60 secs rest between sets
8 Barbell Close Grip Bench Press - 2RIR
8 Dumbbell Seated Overhead Tricep Extension - 2RIR

Part D
3 sets - 60 secs rest between sets
10 Cable Standing Chest Flys - 1RIR
10 Close Grip Push Ups - 1RIR

WORKOUT 08

Part A - Hamstrings + Quads
4 sets - 90 secs rest between sets
6 Barbell Deadlift - 2RIR
8 Dumbbell Walking Lunges - 2RIR

Part B - Quads + Glutes
4 sets - 90 secs rest between sets
10 Barbell Front Squat - 2RIR
10 Dumbbell Single Leg Hip Thrust - 2RIR

Part C - Hamstrings, Quads + Calves
3 sets - 60 secs rest between sets
12 Lying Hamstring Curls - 1RIR
12 Dumbbell Split Squat - 1RIR
12 Dumbbell Single Leg Calve Raises - 1RIR

WORKOUT 07

Part A - Delts
4 sets - 90 secs rest between sets
8 Barbell Standing Shoulder Press - 2RIR

Part B - Back
4 sets - 90 secs rest between sets
6 Pull Ups (Weighted or Banded) - 2RIR

Part C - Chest & Back
4 sets - 60 secs rest between sets
8 Dumbbell Incline Bench Press - 2RIR
10 Dumbbell Single Arm Bench Supported Row - 2RIR

Part D - Biceps & Triceps
3 sets - 60 secs rest between sets
12 Dumbbell Standing Front Raises - 1RIR
12 Dumbbell Standing Bicep Curls - 1RIR
12 Close Grip Push Up - 1RIR

WORKOUT 06

Part A - Quads & Hamstrings
4 sets - 90 secs rest between sets
8 Barbell Back Squat - 2RIR
8 Dumbbell Romanian Deadlift - 2RIR

Part B - Glutes & Quads
4 sets - 90 secs rest between sets
10 Barbell Hip Thrusts - 2RIR
10 Dumbbell Reverse Lunge - 2RIR

Part C - Quads, Hamstrings & Calves
3 sets - 60 secs rest between sets
12 Seated Paused Leg Extensions (2 secs) - 1RIR
12 Dumbbell Single Leg Deadlift - 1RIR
12 Standing Calf Raise Machine - 1RIR

WORKOUT 05

Part A - Back & Chest
4 sets - 90 secs rest between sets
5 Barbell Pendlay Row - 2RIR
5 Barbell Flat Bench Press - 2RIR

Part B - Delts
4 sets - 90 secs rest between sets
8 Dumbbell Seated Arnold Press - 2RIR
8 Dumbbell Standing Lateral Raises - 2RIR

Part C - Biceps, Back & Triceps
3 sets - 60 secs rest between sets
12 Dumbbell Standing Bicep Curls - 1RIR
12 Cable Standing Straight Arm Pull Down - 1RIR
12 Cable Standing Tricep Extension - 1RIR

WORKOUT 04

Part A - Pull
5 sets - 120 secs rest between sets
5 Barbell Pendlay Row - 2RIR

Part B - Squat
4 sets - 90 secs rest between sets
7 Barbell Front Squat - 2RIR

Part C - Pull
4 sets - 60 secs rest between sets
9 Wide Grip Lat Pull Down - 1RIR
12 Dumbbell Bent Over Revers Fly - 2RIR

Part D - Squat
3 sets - 60 secs rest between sets
12 Kettlebell Single Arm Front Rack Walking Lunges - 2RIR
12 Seated Pause Leg Extentions - 1RIR
12 Standing Calf Raise Machine - 2RIR

WORKOUT 03

Part A - Push
5 sets - 120 secs rest between sets
5 Barbell Back Flat Bench Press - 2RIR

Part B - Hinge
4 sets - 90 secs rest between sets
7 Trap Bar Deadlift - 2RIR

Part C - Push
4 sets - 60 secs rest between sets
9 Dumbbell Seated Shoulder Press - 1RIR
12 Dumbbell Incline Bench Fly to Close Grip Press - 1RIR

Part D - Hinge
3 sets - 60 secs rest between sets
12 Dumbbell Toes Elevated Stiff Leg Deadlift - 2RIR
12 Dumbbell GHD Hip Extentions - 2RIR
12 Side Plank On Knee With Leg Lift - 2RIR

WORKOUT 02

Part A - Squat
4 sets - 120 secs rest between sets
6 Barbell Back Squat - 2RIR

Part B - Pull
4 sets - 90 secs rest between sets
8 Weighted Pull Up - 2RIR

Part C - Squat
3 sets - 60 secs rest between sets
10 Seated Leg Press - 1RIR
10 Dumbbell Split Squat - 1RIR

Part D - Pull
3 sets - 60 secs rest between sets
10 Dumbbell Bench Supported Single Arm Row - 1RIR
10 Dumbbell Cable Standing Face Pull - 2RIR
10 Barbell Dumbbell Standing Bicep Curls - 2RIR

WORKOUT 01

Part A - Hinge
4 sets - 120 secs rest between sets
6 Barbell Deadlift - 2RIR

Part B - Push
4 sets - 90 secs rest between sets
8 Barbell Incline Bench Press - 2RIR

Part C - Hinge
3 sets - 60 secs rest between sets
10 Barbell Hip Thrust - 2RIR
10 Dumbbell Single Leg Deadlift - 2RIR

Part D - Push
3 sets - 60 secs rest between sets
10 Dumbbell Flat Bench Press - 1RIR
10 Dumbbell Seated Side Raises - 1RIR
10 Barbell Lying Skull crush - 2RIR