Dave's V.I.F Mass Building Program

Workout Volume For Large Muscle Groups (Small Muscle groups):

Week 1 = 2 Sets of 10 Reps Per Exercise (Same) Week 2 = 3 Sets of 8 Reps Per Exercise (Same) Week 3 = 4 Sets of 6 Reps Per Exercise (No More than 10 Total sets) Week 4 = 5 Sets of 6 Reps Per Exercise (No More than 10 Total sets)

Rest 60 seconds between sets in weeks 1 and 2, 90 seconds in weeks 3 and 4.

INTENSITY DOMINANT PHASE

The second phase or the "Intensity-Dominant" phase revolves around the use of heavy weights, in the 80-90% range. Reps are in the 6 - 8 range. During this phase, the number of sets per exercise is fairly high but the overall volume of work is fairly low because you focus only on 1-2 exercises per muscle group. Because overall training volume is low for each muscle group we will work each muscle twice a week, splitting the workouts into Upper and Lower body.

Each week you should aim for slight increases in the weight you are using for each exercise.

Workout Volume: Week 1 = 3 Sets of 8 Reps Week 2 = 3 Sets of 8 Reps (increase weight) Week 3 = 4 Sets of 6 Reps (increase weight) Week 4 = 4 Sets of 6 Reps (increase weight)

Rest 60 Seconds between sets in weeks 1 and 2, 90 Seconds in weeks 3 and 4

FREQUENCY DOMINANT PHASE

The last phase or the "Frequency Dominant" phase relies on training each muscle group more frequently, 3 times per week. It works by improving neural drive to the muscle and 'forcing' the body to add muscle because it needs them to work hard almost every day. With this type of training the volume of work needs to be super low to avoid overtraining. You will do 3 "Whole Body" workouts.

You will use "Undulating Reps" which means the rep ranges for the particular whole body workout will change each week, giving your body an extra shock.

Workout Volume: Week 1 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2

Sets of 12 Reps

Week 2 = Workout A - 2 Sets of 10 Reps, Workout B - 2 Sets of 12 Reps, Workout C - 2 Sets of 6 Reps

Week 3 = Workout A - 2 Sets of 12 Reps, Workout B - 2 Sets of 6 Reps, Workout C - 2 Sets of 10 Reps

Week 4 = Workout A - 2 Sets of 6 Reps, Workout B - 2 Sets of 10 Reps, Workout C - 2 Sets of 12 Reps.

Workout Loads: 2 Sets of 6 Reps - 85% of 1 RM - Rest 90 Seconds Between Sets 2 Sets of 10 Reps - 75% of 1 RM - Rest 60 Seconds Between Sets 2 Sets of 12 Reps - 65% of 1 RM - Rest 30 Seconds Between Sets

The Workouts

Volume Phase - Week 1

Week 1 - Day 1

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP

2 Barbell Rows 10 10

3 Seated Cable Rows 10 10

4 Hyper Extensions 10 10

5A Upright Rows 10 10

5B Dumbbell Shrugs 10 10

Week 1 - Day 2

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

1 Bench Press 10 10

2A Incline Dumbbell Bench Press 10 10

2B Decline Pushups AMAP AMAP

3 Dumbbell Military Press 10 10

4 Dumbbell Rear Laterals 10 10

Week 1 - Day 3

Legs

Legs Reps Reps Reps Reps Reps

1 Squat 10 10

2 Leg Press 10 10

3 Stiff Legged Deadlifts 10 10

4 Dumbbell Step Ups 10 10

5 Standing Calf Raise 10 10

Week 1 - Day 4

Arms

Arms Reps Reps Reps Reps Reps

1 Barbell Curls 10 10

2 Close Grip Bench Press 10 10

3A Lying Tricep Extension 10 10

3B Standing Dumbbell Curls 10 10

4A Preacher Curls 10 10

4B Tricep Kickbacks 10 10

Volume Phase - Week 2

Increase Weight and Number of Sets, Decrease Reps

Week 2 - Day 1

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP

2 Barbell Rows 8 8 8

3 Seated Cable Rows 8 8 8

4 Hyper Extensions 8 8 8

5A Upright Rows 8 8 8

5B Dumbbell Shrugs 8 8 8

Week 2 - Day 2

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

1 Bench Press 8 8 8

2A Incline Dumbbell Bench Press 8 8 8

2B Decline Pushups AMAP AMAP AMAP

3 Dumbbell Military Press 8 8 8

4 Dumbbell Rear Laterals 8 8 8

Week 2 - Day 3

Legs

Legs Reps Reps Reps Reps Reps

1 Squat 8 8 8

2 Leg Press 8 8 8

3 Stiff Legged Deadlifts 8 8 8

4 Dumbbell Step Ups 8 8 8

5 Standing Calf Raise 8 8 8

Week 2 - Day 4

Arms

Arms Reps Reps Reps Reps Reps

1 Barbell Curls 8 8 8

2 Close Grip Bench Press 8 8 8

3A Lying Tricep Extension 8 8 8

3B Standing Dumbbell Curls 8 8 8

4A Preacher Curls 8 8 8

4B Tricep Kickbacks 8 8 8

Volume Phase - Week 3

Increase Weight and Number of Sets, Decrease Reps

Week 3 - Day 1

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP AMAP

2 Barbell Rows 6 6 6 6

3 Seated Cable Rows 6 6 6 6

4 Hyper Extensions 6 6 6 6

5A Upright Rows 6 6 6 6

5B Dumbbell Shrugs 6 6 6 6

Week 3 - Day 2

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

1 Bench Press 6 6 6 6

2A Incline Dumbbell Bench Press 6 6 6 6

2B Decline Pushups AMAP AMAP AMAP AMAP

3 Dumbbell Military Press 6 6 6 6

4 Dumbbell Rear Laterals 6 6 6 6

Week 3 - Day 3

Legs

Legs Reps Reps Reps Reps Reps

1 Squat 6 6 6 6

2 Leg Press 6 6 6 6

3 Stiff Legged Deadlifts 6 6 6 6

4 Dumbbell Step Ups 6 6 6 6

5 Standing Calf Raise 6 6 6 6

Week 3 - Day 4

Arms

Arms Reps Reps Reps Reps Reps

1 Barbell Curls 6 6 6 6

2 Close Grip Bench Press 6 6 6 6

3A Lying Tricep Extension 6 6 6

3B Standing Dumbbell Curls 6 6 6

4A Preacher Curls 6 6 6

4B Tricep Kickbacks 6 6 6

Volume Phase - Week 4

Increase Weight and Number of Sets, Reps Remain The Same

Week 4 - Day 1

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP AMAP AMAP

2 Barbell Rows 6 6 6 6 6

3 Seated Cable Rows 6 6 6 6 6

4 Hyper Extensions 6 6 6 6 6

5A Upright Rows 6 6 6 6 6

5B Dumbbell Shrugs 6 6 6 6 6

Week 4 - Day 2

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

1 Bench Press 6 6 6 6 6

2A Incline Dumbbell Bench Press 6 6 6 6 6

2B Decline Pushups AMAP AMAP AMAP AMAP AMAP

3 Dumbbell Military Press 6 6 6 6 6

4 Dumbbell Rear Laterals 6 6 6 6 6

Week 4 - Day 3

Legs

Legs Reps Reps Reps Reps Reps

1 Squat 6 6 6 6 6

2 Leg Press 6 6 6 6 6

3 Stiff Legged Deadlifts 6 6 6 6 6

4 Dumbbell Step Ups 6 6 6 6 6

5 Standing Calf Raise 6 6 6 6 6

Week 4 - Day 4

Arms

Arms Reps Reps Reps Reps Reps

1 Barbell Curls 6 6 6 6 6

2 Close Grip Bench Press 6 6 6 6 6

3A Lying Tricep Extension 6 6 6

3B Standing Dumbbell Curls 6 6 6

4A Preacher Curls 6 6

4B Tricep Kickbacks 6 6

Intensity Phase - Week 5

Upper & Lower Body Workouts Twice a Week

Week 5 - Day 1

Back and Traps

Back and Traps Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP

2 Bench Press 8 8 8

3 Military Press 8 8 8

4 Barbell Shrug 8 8 8

5 Lying Tricep Extension 8 8 8

6 Hammer Curls 8 8 8

Week 5 - Day 2

Chest and Shoulders

Chest and Shoulders Reps Reps Reps Reps Reps

1 Squats 8 8 8

2 Stiff Legged Deadlifts 8 8 8

3 Seated Calf Raises 8 8 8

4 Weighted Crunches 8 8 8

5 Cable Pull Ins 8 8 8

Week 5 - Day 3

Legs

Legs Reps Reps Reps Reps Reps

1 Lat Pull Downs 8 8 8

2 Incline Bench Press 8 8 8

3 Arnold Press 8 8 8

4 Dumbbell Shrugs 8 8 8

5 Dumbbell Tricep Extensions 8 8 8

6 Incline Dumbbell Curls 8 8 8

Week 5 - Day 4

Arms

Arms Reps Reps Reps Reps Reps

1 Leg Press 8 8 8

2 Dumbbell Lunges 8 8 8

3 Standing Calf Raise 8 8 8

4 Knee Raise w/Medicine Ball 8 8 8

5 Reverse One Leg Crunch 8 8 8

Intensity Phase - Week 6

Increase Weight. Sets and Reps Stay the Same.

Week 6 - Day 1

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP

2 Bench Press 8 8 8

3 Military Press 8 8 8

4 Barbell Shrug 8 8 8

5 Lying Tricep Extension 8 8 8

6 Hammer Curls 8 8 8

Week 6 - Day 2

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Squats 8 8 8

2 Stiff Legged Deadlifts 8 8 8

3 Seated Calf Raises 8 8 8

4 Weighted Crunches 8 8 8

5 Cable Pull Ins 8 8 8

Week 6 - Day 3

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Lat Pull Downs 8 8 8

2 Incline Bench Press 8 8 8

3 Arnold Press 8 8 8

4 Dumbbell Shrugs 8 8 8

5 Dumbbell Tricep Extensions 8 8 8

6 Incline Dumbbell Curls 8 8 8

Week 6 - Day 4

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Leg Press 8 8 8

2 Dumbbell Lunges 8 8 8

3 Standing Calf Raise 8 8 8

4 Knee Raise w/Medicine Ball 8 8 8

5 Reverse One Leg Crunch 8 8 8

Intensity Phase - Week 7

Increase Weight, Add a Set and Reduce Reps to 6

Week 7 - Day 1

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP AMAP

2 Bench Press 6 6 6 6

3 Military Press 6 6 6 6

4 Barbell Shrug 6 6 6 6

5 Lying Tricep Extension 6 6 6 6

6 Hammer Curls 6 6 6 6

Week 7 - Day 2

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Squats 6 6 6 6

2 Stiff Legged Deadlifts 6 6 6 6

3 Seated Calf Raises 6 6 6 6

4 Weighted Crunches 6 6 6 6

5 Cable Pull Ins 6 6 6 6

Week 7 - Day 3

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Lat Pull Downs 6 6 6 6

2 Incline Bench Press 6 6 6 6

3 Arnold Press 6 6 6 6

4 Dumbbell Shrugs 6 6 6 6

5 Dumbbell Tricep Extensions 6 6 6 6

6 Incline Dumbbell Curls 6 6 6 6

Week 7 - Day 4

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Leg Press 6 6 6 6

2 Dumbbell Lunges 6 6 6 6

3 Standing Calf Raise 6 6 6 6

4 Knee Raise w/Medicine Ball 6 6 6 6

5 Reverse One Leg Crunch 6 6 6 6

Intensity Phase - Week 8

Increase Weight, Sets and Reps Stay The Same

Week 8 - Day 1

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Pull Ups AMAP AMAP AMAP AMAP

2 Bench Press 6 6 6 6

3 Military Press 6 6 6 6

4 Barbell Shrug 6 6 6 6

5 Lying Tricep Extension 6 6 6 6

6 Hammer Curls 6 6 6 6

Week 8 - Day 2

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Squats 6 6 6 6

2 Stiff Legged Deadlifts 6 6 6 6

3 Seated Calf Raises 6 6 6 6

4 Weighted Crunches 6 6 6 6

5 Cable Pull Ins 6 6 6 6

Week 8 - Day 3

Upper Body

Upper Body Reps Reps Reps Reps Reps

1 Lat Pull Downs 6 6 6 6

2 Incline Bench Press 6 6 6 6

3 Arnold Press 6 6 6 6

4 Dumbbell Shrugs 6 6 6 6

5 Dumbbell Tricep Extensions 6 6 6 6

6 Incline Dumbbell Curls 6 6 6 6

Week 8 - Day 4

Lower Body

Lower Body Reps Reps Reps Reps Reps

1 Leg Press 6 6 6 6

2 Dumbbell Lunges 6 6 6 6

3 Standing Calf Raise 6 6 6 6

4 Knee Raise w/Medicine Ball 6 6 6 6

5 Reverse One Leg Crunch 6 6 6 6

Frequency Phase - Week 9

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 9 - Day 1

Full Body Workout A

Full Body Workout A Reps Reps Reps Reps Reps

1 Squats 6 6

2 Stiff Leg Deadlifts 6 6

3 Seated Calf Raise 6 6

4 Seated Cable Row 6 6

5 Dumbbell Bench Press 6 6

6 Dumbbell Shoulder Press 6 6

7 Dumbbell Shrugs 6 6

8 Dumbbell Tricep Extension 6 6

9 Barbell Bicep Curls 6 6

Week 9 - Day 2

Full Body Workout B

Full Body Workout B Reps Reps Reps Reps Reps

1 Leg Press 10 10

2 Leg Curls 10 10

3 Seated Calf Raise 10 10

4 One Arm Dumbbell Row 10 10

5 Incline Dumbbell Bench Press 10 10

6 Military Press 10 10

7 Dumbbell Shrugs 10 10

8 Tricep Pushdowns 10 10

9 Dumbbell Hammer Curls 10 10

Week 9 - Day 3

Full Body Workout C

Full Body Workout C Reps Reps Reps Reps Reps

1 Dumbbell Lunges 12 12

2 Dumbbell Step Ups 12 12

3 Barbell Rows 12 12

4 Barbell Bench Press 12 12

5 Arnold Press 12 12

6 Rear Delt Raise 12 12

7 Upright Row 12 12

8 Lying Tricep Extension 12 12

9 Preacher Curls 12 12

Frequency Phase - Week 10

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 10 - Day 1

Full Body Workout A

Full Body Workout A Reps Reps Reps Reps Reps

1 Squats 10 10

2 Stiff Leg Deadlifts 10 10

3 Seated Calf Raise 10 10

4 Seated Cable Row 10 10

5 Dumbbell Bench Press 10 10

6 Dumbbell Shoulder Press 10 10

7 Dumbbell Shrugs 10 10

8 Dumbbell Tricep Extension 10 10

9 Barbell Bicep Curls 10 10

Week 10 - Day 2

Full Body Workout B

Full Body Workout B Reps Reps Reps Reps Reps

1 Leg Press 12 12

2 Leg Curls 12 12

3 Seated Calf Raise 12 12

4 One Arm Dumbbell Row 12 12

5 Incline Dumbbell Bench Press 12 12

6 Military Press 12 12

7 Dumbbell Shrugs 12 12

8 Tricep Pushdowns 12 12

9 Dumbbell Hammer Curls 12 12

Week 10 - Day 3

Full Body Workout C

Full Body Workout C Reps Reps Reps Reps Reps

1 Dumbbell Lunges 6 6

2 Dumbbell Step Ups 6 6

3 Barbell Rows 6 6

4 Barbell Bench Press 6 6

5 Arnold Press 6 6

6 Rear Delt Raise 6 6

7 Upright Row 6 6

8 Lying Tricep Extension 6 6

9 Preacher Curls 6 6

Frequency Phase - Week 11

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 11 - Day 1

Full Body Workout A

Full Body Workout A Reps Reps Reps Reps Reps

1 Squats 12 12

2 Stiff Leg Deadlifts 12 12

3 Seated Calf Raise 12 12

4 Seated Cable Row 12 12

5 Dumbbell Bench Press 12 12

6 Dumbbell Shoulder Press 12 12

7 Dumbbell Shrugs 12 12

8 Dumbbell Tricep Extension 12 12

9 Barbell Bicep Curls 12 12

Week 11 - Day 2

Full Body Workout B

Full Body Workout B Reps Reps Reps Reps Reps

1 Leg Press 6 6

2 Leg Curls 6 6

3 Seated Calf Raise 6 6

4 One Arm Dumbbell Row 6 6

5 Incline Dumbbell Bench Press 6 6

6 Military Press 6 6

7 Dumbbell Shrugs 6 6

8 Tricep Pushdowns 6 6

9 Dumbbell Hammer Curls 6 6

Week 11 - Day 3

Full Body Workout C

Full Body Workout C Reps Reps Reps Reps Reps

1 Dumbbell Lunges 10 10

2 Dumbbell Step Ups 10 10

3 Barbell Rows 10 10

4 Barbell Bench Press 10 10

5 Arnold Press 10 10

6 Rear Delt Raise 10 10

7 Upright Row 10 10

8 Lying Tricep Extension 10 10

9 Preacher Curls 10 10

Frequency Phase - Week 12

Full Body Workouts, 3 Times Per Week, Undulating Reps

Week 12 - Day 1

Full Body Workout A

Full Body Workout A Reps Reps Reps Reps Reps

1 Squats 6 6

2 Stiff Leg Deadlifts 6 6

3 Seated Calf Raise 6 6

4 Seated Cable Row 6 6

5 Dumbbell Bench Press 6 6

6 Dumbbell Shoulder Press 6 6

7 Dumbbell Shrugs 6 6

8 Dumbbell Tricep Extension 6 6

9 Barbell Bicep Curls 6 6

Week 12 - Day 2

Full Body Workout B

Full Body Workout B Reps Reps Reps Reps Reps

1 Leg Press 10 10

2 Leg Curls 10 10

3 Seated Calf Raise 10 10

4 One Arm Dumbbell Row 10 10

5 Incline Dumbbell Bench Press 10 10

6 Military Press 10 10

7 Dumbbell Shrugs 10 10

8 Tricep Pushdowns 10 10

9 Dumbbell Hammer Curls 10 10

Week 12 - Day 3

Full Body Workout C

Full Body Workout C Reps Reps Reps Reps Reps

1 Dumbbell Lunges 12 12

2 Dumbbell Step Ups 12 12

3 Barbell Rows 12 12

4 Barbell Bench Press 12 12

5 Arnold Press 12 12

6 Rear Delt Raise 12 12

7 Upright Row 12 12

8 Lying Tricep Extension 12 12

9 Preacher Curls 12 12