Building Winter Mass

Plan Details

The Building Winter Mass routine by JefitTeam is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

During most winter seasons, a lifter will want to perform a muscle-building program to put on lean m... Read More

During most winter seasons, a lifter will want to perform a muscle-building program to put on lean muscle mass, reshaping their physique to look fuller and dense. <b><u>Why This Routine Works</b></u> With this workout routine you will be increasing your intensity, the weight and volume that you will be lifting, using ascending pyramid training techniques, as well as increasing your rest time to build the most muscle possible. The exercises structured in this routine vary from isolation movements to major muscle building compound exercises. Such exercises are the bench press, squat, deadlift, and shoulder press which will help your body grow overall in those general areas. One of the keys to this workout routine is lowering the amount of repetitions that you perform for each set. By decreasing the amount of reps done, you will force your muscles to work, thus initiating your body's ability to rebuild with larger and fuller muscles. This in turn makes your diet plan crucial so that your body can feed off of the nutrients being taken in and grow accordingly with your training. Cardio might not seem as important during a bulking program but by performing cardiovascular activities after your strength training will increase your body's ability to burn extra calories well after your workout and decrease the possibility of putting on any bloat bulk rather than muscle bulk. If you are starting to bloat while performing this workout program, it is important to look at how you are training to potentially increase rest times or your intensity so that you are putting on muscle. For those who are looking to build the most muscle they can, you will want to follow this routine along with a proper diet plan for around 2 - 3 months. Towards the end of your program you will start to notice more muscularity and size which you will be able to define and tone during the spring and summer seasons. <b><u>Workout Day Split</b></u> Day 1 - Back, Glutes and Legs Day 2 - Chest and Shoulders Day 3 - Back Day 4 - Legs Day 5 - Biceps and Triceps <b><u>Putting on Winter Mass Training Stats</b></u> Day 1 Total Workout Time : 28 Minutes and 30 Seconds Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 23 Minutes and 30 Seconds Day 2 Total Rest Time : 36 Minutes Day 3 Total Workout Time : 20 Minutes Day 3 Total Rest Time : 28 Minutes Day 4 Total Workout Time : 23 Minutes Day 4 Total Rest Time : 34 Minutes Day 5 Total Workout Time : 26 Minutes Day 5 Total Rest Time : 39 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Hyper-Extension Bench • Parallel Dip Bars • Pull Up Bars • Preacher Bench • EZ Bar <b><u>Nutrition</b></u> With most bulking routines, diet is key to allow you to put on the most amount of muscle possible without any of the fat or bloating. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, All Natural Peanut Butter. • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a healthy diet to make sure you are putting on clean muscle. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.