Elite Physique The New Science of Building a Better Body

MB1 PROGRAM: WEEKS 1-4
Muscle Builder 1 (MB1)
The MB1 program is designed around a large selection of training equipment. It is
intended for a commercial gym or an elaborate home gym. Whenever appropriate,
alternatives are mentioned in parentheses in case you’re missing that piece of
equipment. For example, in workout A, a hammer-grip pull-up is one recommended
exercise, but it can be performed as a hammer-grip pull-down instead, so it is
written as hammer-grip pull-up or pull-down.
Each workout in this program starts with a circuit of four exercises (1a-1d) for
five rounds, then finishes with a triple drop set for the calves, biceps, or triceps.
For the drop set, start with a load that’s your repetition maximum for the first set
(e.g., a 12RM if the first set calls for 12 repetitions). Then you’ll rest briefly, perform
another set for as many repetitions as possible (AMRAP), rest briefly, and finish
with AMRAP. Your repetitions will drastically decrease in the last two sets of the
drop set, which is intended to create muscle damage and metabolic stress. The
drop set is intended to maintain your strength of that muscle, while a targeted HFT
plan will increase its size (if you choose to add an HFT plan into this program).
Importantly, when you see repetitions for a pull-up or dip that are significantly
less than you can perform (e.g., three reps per set), be sure to add load to a
chin/dip belt, which will also be necessary for belt squats. Also, for exercises
that work one arm or one leg at a time, there is no recommended rest period
before switching sides. Take as much or as little time as you want. Always start
with your weakest side first.
EQUIPMENT NEEDED
Pull-up/dip station
Cable station with adjustable pulley
Long resistance band
Heavy and moderately heavy dumbbells or large selection of pairs of kettlebells
Trap bar
Chin/dip belt
MB1 WORKOUT A
Exercise or rest Reps Page
1a. Hammer-grip pull-up or pull-down 4 154, 155
Rest 45 sec
1b. Face pull 8 148
Rest 30 sec
1c. Dip 4 173
Rest 45 sec
1d. Trap bar deadlift or regular bar 4 94, 91
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2. One-leg calf raise 20 (AMRAP in rounds 2 and 3) 107
Rest 30 sec; perform exercise 2 for 2 more rounds, then repeat on other side
216
AMRAP = as many repetitions as possible