The Max Muscle Plan

Blast Through Training Plateaus for Your Best Body Ever!

Summing up

The MAX Muscle Plan is a total training guide for optimizing muscular development. Every set, every rep, and every exercise is mapped out in explicit detail. I’ve provided a couple of sample routines— one from Block 1 and another from Block 2— to get you started on the path to a better body. All you need to do is put in the effort! n

Block 1 Sample Routine

Day Target Muscles Exercises
Monday Chest, Shoulders, Triceps Incline Dumbbell Press (4 sets @ 8-10 RM)
Decline Barbell Press (4 sets @ 8-10 RM)
Flat Dumbbell Fly (3 sets @ 8-10 RM)
Military Press (4 sets @ 8-10 RM)
Cable Upright Row (4 sets @ 8-10 RM)
Dumbbell Bent Reverse Fly (3 sets @ 8-10 RM)
Cable Rope Overhead Triceps Extension (3 sets @ 8-10 RM)
Triceps Pressdown (2 sets @ 8-10 RM)
Nosebreaker (2 sets @ 8-10 RM)
Tuesday Off
Wednesday Legs Barbell Front Squat (4 sets @ 8-10 RM)
Dumbbell Step-Up (4 sets @ 8-10 RM)
Sissy Squat (3 sets @ 8-10 RM)
Stiff-Legged Deadlift (4 sets @ 8-10 RM)
Seated Leg Curl (4 sets @ 8-10 RM)
Toe Press (4 sets @ 8-10 RM)
Seated Calf Raise (3 sets @ 8-10 RM)
Thursday Off
Friday Back, Biceps, Abdominals Chin-Up (4 sets @ 8-10 RM)
One-Arm Dumbbell Row (4 sets @ 8-10 RM)
Cable Straight Arm Pulldown (3 sets @ 8-10 RM)
Incline Dumbbell Biceps Curl (4 sets @ 8-10 RM)
Barbell Preacher Curl (3 sets @ 8-10 RM)
Hanging Knee Raise (4 sets @ 8-10 RM)
Dumbbell Side Bend (3 sets @ 8-10 RM)
Cable Woodchop (3 sets @ 8-10 RM)
Saturday Off
Sunday Off

Block 2 Sample Routine

Day Target Muscles Exercises
Monday Upper Body Dumbbell Incline Press (4 sets @ 6-8 RM)
Barbell Decline Press (3 sets @ 6-8 RM)
Cross Cable Lat Pulldown (4 sets @ 6-8 RM)
Dumbbell Pullover (3 sets @ 6-8 RM)
Barbell Upright Row (4 sets @ 6-8 RM)
Cable Reverse Flye (3 sets @ 6-8 RM)
Dumbbell Hammer Curl (4 sets @ 6-8 RM)
Cable Rope Overhead Triceps Extension (4 sets @ 6-8 RM)
Tuesday Lower Body Barbell Front Squat (4 sets @ 6-8 RM)
Sissy Squat (4 sets @ 6-8 RM)
Good Morning (4 sets @ 6-8 RM)
Kneeling Leg Curl (4 sets @ 6-8 RM)
Machine Standing Calf Raise (3 sets @ 6-8 RM)
Machine Seated Calf Raise (3 sets @ 6-8 RM)
Bicycle Crunch (4 sets @ 6-8 RM)
Barbell Rollout (3 sets @ 6-8 RM)
Wednesday Off
Thursday Upper Body Machine Chest Press (4 sets @ 6-8 RM)
Cable Fly (3 sets @ 6-8 RM)
Front Lat Pulldown (4 sets @ 6-8 RM)
Bent Reverse Barbell Row (3 sets @ 6-8 RM)
Machine Shoulder Press (4 sets @ 6-8 RM)
Cable Lateral Raise (3 sets @ 6-8 RM)
Dumbbell Concentration Curl (4 sets @ 6-8 RM)
Triceps Dip (4 sets @ 6-8 RM)
Friday Lower Body Dumbbell Reverse Lunge (4 sets @ 6-8 RM)
Dumbbell Step-Up (4 sets @ 6-8 RM)
Reverse Hyperextension (4 sets @ 6-8 RM)
Lying Leg Curl (4 sets @ 6-8 RM)
Seated Calf Raise (3 sets @ 6-8 RM)
Standing Calf Raise (3 sets @ 6-8 RM)
Reverse Crunch (4 sets @ 6-8 RM)
Cable Rope Kneeling Twisting Crunch (3 sets @ 6-8 RM)
Saturday Off
Sunday Off

Brad Schoenfeld, M.Sc., C.S.C.S., is an internationally renowned fitness expert and the author of multiple best-selling fitness books, including “The MAX Muscle Plan.” In 2011, he was named NSCA Personal Trainer of the Year. In addition, he is a member of ACSM, as well as IDEA Health and Fitness Association, which has bestowed upon him the title Master Trainer— the highest ranking possible. Schoenfeld is currently pursuing his Ph.D. in health sciences and focusing his research on the mechanisms of muscle hypertrophy and their application to resistance training.

Photos by: Per Bernal

Brad Schoenfeld, Ph.D., CSCS, CSPS, FNSCA is an internationally renowned fitness expert and widely regarded as one of the leading authorities on training for muscle development and fat loss. He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles. He has published over 60 peer-reviewed studies on various exercise- and nutrition-related topics. Brad is a best-selling author of multiple fitness books including The M.A.X. Muscle Plan (Human Kinetics, 2012), which has been widely referred to as the “muscle-building bible” and Strong and Sculpted (Human Kinetics, 2016), which details a cutting-edge, body-sculpting program targeted to women. Brad also has authored the seminal textbook Science and Development of Muscle Hypertrophy (Human Kinetics, 2016), the first text devoted to an evidence-based elucidation of the mechanisms and strategies for optimizing muscle growth. In total, Brad’s books have sold over a half-million copies. For more information, visit lookgreatnaked.com

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