If you’ve been in the muscle-building game for a while, you know that you can’t stay on one routine forever. No matter how well a program works initially, eventually, gains will plateau. When that happens, a change is necessary. However, selecting a random routine from your favorite training website won’t cut it—random workouts lead to random results. You need a structured program that follows a logical progression from your previous routine.
Research shows that alternating between periods of higher volume (extensive phase) and higher intensity (intensive phase) is the most effective approach for sustained muscle growth. Below are two training programs from my book Mass Explosion that incorporate this extensive-intensive wave of training.
Understanding the Program Structure
Each program uses a double station training format, meaning you will alternate between two exercises. Start with the first set of A1, then the first set of A2, followed by the second set of A1, and so on until all sets are completed. Repeat the same process for the B, C, and D exercise pairs.
The tempo notation follows a four-digit format, representing the speed of execution in seconds:
- Eccentric (lowering) phase
- Pause at the bottom
- Concentric (lifting) phase
- Pause at the top
For example, a 4010 tempo means lowering the weight in 4 seconds, no pause, lifting in 1 second, and immediately beginning the next rep.
Rest intervals are listed in seconds. A “10s” rest means moving to the next exercise within exactly 10 seconds of completing the previous set.
Program 1 – Antagonist Supersets (Extensive Phase)
Day 1 – Shoulders, Back, and Chest
A1. Standing Mid-Grip Barbell Press: 3 x 6-8 @ 4010, 10s
A2. Close-Grip Chin-Up: 3 x 6-8 @ 4010, 180s
B1. 45-Degree Incline Neutral-Grip Dumbbell Press: 3 x 8-10 @ 3010, 10s
B2. Seated Mid-Neutral-Grip Cable Pulldown: 3 x 8-10 @ 3010, 150s
C1. Flat Pronated-Grip Dumbbell Press: 3 x 10-12 @ 2010, 10s
C2. Seated Rope Row to Neck: 3 x 10-12 @ 2010, 120s
D1. Bent-Over Cable Crossover: 3 x 12-15 @ 1010, 10s
D2. Seated Dumbbell Lateral Raise: 3 x 12-15 @ 1010, 90s
Day 2 – Legs and Abdominals
A1. Heels-Elevated Barbell Hack Squat: 3 x 6-8 @ 4010, 10s
A2. Seated Leg Curl: 3 x 6-8 @ 4010, 180s
B1. Bent-Knee Hex-Bar Deadlift: 3 x 8-10 @ 3010, 10s
B2. Decline Sit-Up: 3 x 8-10 @ 3010, 150s
C1. Reverse Hyperextension: 3 x 10-12 @ 2010, 10s
C2. Hanging Leg Raise: 3 x 10-12 @ 2010, 120s
D1. Seated Calf Press: 3 x 12-15 @ 1010, 10s
D2. Seated Tibialis Raise: 3 x 12-15 @ 1010, 90s
Day 3 – Arms
A1. Standing Reverse-Grip EZ-Bar Curl: 3 x 6-8 @ 4010, 10s
A2. Tiger Bend Push-Up: 3 x 6-8 @ 4010, 180s
B1. Seated Midline Hammer Curl: 3 x 8-10 @ 3010, 10s
B2. Standing Rope Pressdown: 3 x 8-10 @ 3010, 150s
C1. Standing Twisting Rope Curl: 3 x 10-12 @ 2010, 10s
C2. Flat Twisting Dumbbell Triceps Extension: 3 x 10-12 @ 2010, 120s
D1. Seated Reverse-Grip EZ-Bar Wrist Curl: 3 x 12-15 @ 1010, 10s
D2. Seated Barbell Wrist Curl: 3 x 12-15 @ 1010, 90s
Why Use Supersets?
Supersets allow you to complete more work in less time. Short rest intervals increase growth hormone and testosterone, both of which promote muscle growth and fat loss. Greater workloads over multiple sets with constant reps, rather than constant loads, also enhance muscle development. If necessary, reduce the weight after each set to stay within the prescribed rep range.
Program 2 – Modern Isometronics (Intensive Phase)
Day 1 – Chest, Back, and Shoulders
A1. 45-Degree Incline Mid-Grip Barbell Press: 9 x 5 @ 2020, 120s
A2. Mid-Grip Pull-Up: 9 x 5 @ 2020, 120s
B1. Standing One-Arm Neutral-Grip Dumbbell Press: 3 x 8-10 @ 3010, 60s
B2. One-Arm Neutral-Grip Dumbbell Row: 3 x 8-10 @ 3010, 60s
Day 2 – Legs and Abdominals
A1. Back Squat: 9 x 5 @ 2020, 120s
A2. Prone Dorsiflexed Leg Curl: 9 x 5 @ 2020, 120s
B1. Standing Wide-Stance Good Morning: 3 x 8-10 @ 3010, 60s
B2. Kneeling Cable Crunch: 3 x 8-10 @ 3010, 60s
Day 3 – Arms
A1. Flat Close-Grip Barbell Press: 9 x 5 @ 2020, 120s
A2. Standing Mid-Grip Cable Curl: 9 x 5 @ 2020, 120s
B1. One-Arm Overhead Rope Triceps Extension: 3 x 8-10 @ 3010, 60s
B2. 45-Degree Incline Dumbbell Curl: 3 x 8-10 @ 3010, 60s
How Modern Isometronics Work
Isometronics involve lifting through a partial range of motion, often in a power rack, followed by an isometric contraction.
For the A1 exercises (presses and squats), perform the top third first (sets 1-3), then the middle third (sets 4-6), and finally the bottom third (sets 7-9). Use 5 reps per set with a 2-second eccentric, 2-second concentric tempo, finishing the fifth rep with an 8-second isometric hold.
For the A2 exercises (pull-ups, leg curls, and cable curls), reverse the order: start with the bottom third, then the middle third, and finish with the top third. Use the same 5-rep, 2020 tempo, with an 8-second pause on the fifth rep.
Final Thoughts
Comparing the two programs, the antagonist supersets routine results in almost twice the total reps per workout, while the modern isometronics routine allows for greater loads, especially during the strong-range partials.
There are thousands of ways to structure a muscle-building program, but the key to long-term success is alternating between periods of higher volume and higher intensity. This approach ensures consistent gains and prevents plateaus in your training.
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