12
CHALLENGER
140
INTERMEDIA
TE
MUSCLE
GAIN
W
ORK
OUT
45
min
utes
4
da
ys
a
w
eek.
Intensity:
high
Do
this
progr
am
for
6
w
eeks
then
mo
ve
onto
the
advanced
progr
am
D
A
Y
E
XERCISE
M
USCLE
SETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
Back,
shoulders
&
chest
str
etching
As a war
m up
Da
y
1
Lat
pull
do
wns
Back
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
P
ec
deck
Chest
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
chest
press
Chest
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
REST
D
AY
Hamstring,
quad
&
full
leg
str
etching
As a war
m up
Da
y
3
Seated
leg
extensions
Legs
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Standing
single
leg
hamstr
ing
cur
ls
Legs
4
each
leg
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
set betw
een left and r
ight leg
Jumping
lunges
Legs
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
REST
D
AY
Tricep
, shoulder
,bicep
str
etching
As a war
m up
Da
y
5
Seated
tr
icep
press
Ar
ms
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Tr
icep
push
do
wns
Ar
ms
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Rev
er
se
gr
ip
tr
icep
push
do
wns
Ar
ms
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
REST
D
AY
Shoulders,
back
&
biceps
str
etching
As a war
m up
Da
y
7
Str
aight
ar
m
lat
pull
backs
Back
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Rev
er
se
gr
ip
lat
pull
do
wn
Back
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
chest
press
Chest
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
6.1
MUSCLE
GAIN
W
ORK
OUT
