Elias' McCall 5 Week Workout Plan

By: Elias McCall

Many guys will tell themselves they want to get stronger or they want to be that guy in the gym that everyone looks up to because of the amount of weight he lifts. Many guys want to get up and start working out but don't know where to start. Well if you're looking to put on some serious mass and get as strong as possible listen to what I have to say and read though my book. Results are GARENTEED!!

5 Week Workout Plan:

This workout plan that I have made is designed to put on some serious mass and at the same time increase ones strength. Follow these program for 5 weeks to receive maximum results! This program will consist of 5 weeks of training 3 days a week.

Tuesday, Thursday, Saturday and Sunday will be rest days. On these days off be sure to take care of your body by eating right, drinking plenty of water and getting enough rest every night.

Before starting this workout plan a 1 Rep Max of each of the 3 lifts must be taken. 1RPM of Bench press, 1RPM of Squat, and 1RPM of a Deadlift.

Week 1

Monday

Day 1: Upper Body

Warm up by stretching arms and chest out with 5 pound plate

1.Bench Press

1x10 5x8 60% of 1RPM

2.Incline Dumbell Press

3x8 1x6


3.Dumbell Shoulder Press

3x6

4.Close grip Bench Press

3x6 w/ Upright Rows

3x8

Finish workout with 4x10 Pushups as fast as possible

Wednesday

Day 3: Lower Body

Warm up with 10 mins of cycling

1.Squats

1x10 5x8 60% of 1RPM

W/ Straight leg deadlift with plate

4x5

2.Barbell shrugs

4x10

3.Leg Press

1x10 1x8 3x6

4.Leg Extension

3x8

Friday

Day 5: Back

1.Deadlifts

1x10 4x8 60% 1RPM

2.Seated Cable Rows

3x8

3.Wide Grip Lat-Pulldown

4x8

4.One Arm Rows

3x8 each arm

Week 2:

Monday


Day8: Upper body

1.Bench Press

1x10 4x6 75% of 1RPM

2.Close Grip Bench Press

4x10

3.Tricep Pushdowns

3x8

4.Incline Barbell Bench

4x10




Wednesday

Day10: Lower Body

1.Squat

1x10 4x6 75% of 1RPM

2.Leg extensions

4x10

3.Leg Press

5x6

4.Leg Curls

4x10


Friday

Day 12: Back

1.Deadlifts

1x10 4x6 75% of 1 RPM

2.Hangcleans

4x6 1x5

3.Lat-Pullodowns

4x10

4.Cable rows

4x8



Week 3:


Monday

Day15: Upper Body

1.Bench Press

1x10 4x4 85% of 1RPM

2.Standing Military Press

4x8

3.Lateral Raises

4x8

4.Tricep Extensions

4x10 1x6


Wednesday

Day 17: Lower Body

1.Squats

1x10 4x4 85% of 1RPM

2.Leg Presses

5x6

3.Dumbell Lunges

4x10 each leg

4.Below Parallel Front Squats

3x8


Friday

Day19: Back

1.Deadlifts

1x10 4x4 85% of 1RPM

2.Hangcleans

4x5

3.Barbell Shrugs

4x10

4.Lat-Pulldowns

4x8



Week 4:


Monday

Day22: Upper Body

1.Bench Press

1x10 4x2 95% of 1RPM

2.Incline Dumbell Press

3x8 1x6

3.Dumbell Shoulder Press

3x6

4.Close grip Bench Press

3x6 w/ Upright Rows

3x8


Wednesday

Day24: Lower Body

1.Squats

1x10 4x2 95% of 1RPM

2.Barbell shrugs

4x10

3.Leg Press

1x10 1x8 3x6

4.Leg Extension

3x8


Friday

Day 26:Back

1.Deadlifts

1x10 4x2 95% of 1RPM

2.Seated Cable Rows

3x8

3.Wide Grip Lat-Pulldown

4x8

4.One Arm Rows

3x8 each arm

Week 5:

MAX WEEK

DAY 25

Monday: Bench Press MAX

1x8 1x6 1x4 1x2 1x1 110% of 1RPM

Continue going up in weight until NEW 1RPM is found

DAY 26

Tuesday: Squat MAX

1x8 1x6 1x4 1x2 1x1 110% of 1RPM

Continue going up in weight until NEW 1RPM is found

Day 27

Wednesday: Deadlift MAX

1x8 1x6 1x4 1x2 1x1 110% of 1RPM

Continue going up in weight until NEW 1RPM is found

Continuous training

This workout plan can be repeated for several months. After a few months of using it the workouts should be changed up but can still be used! Your MAX for all the 3 main lifts will increase guaranteed. Don't be afraid to push yourself and always hit every Rep! Workout hard and intense every workout!!