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12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!

I have been on a body building routine for several months now. I have hit another slump and need some help figuring out what changes would be beneficial. Here is what I have tried. In the beginning Diet: 3-egg breakfast + protein supplements in addition to lunch and dinner.Workout: Lots of sets with lots of reps lifting light weights.​Next step After I stopped growing the first time Diet: 3-egg breakfast + more protein supplements in addition to lunch and dinner.Workout: 8-12 reps in 6 sets starting with the heaviest I could lift 8 of and dropping 10 pounds each time I couldn't lift more that 12 reps.Where I am now Diet: Same as before.Workout: I start the same as before, but do 10 sets.The weight I am lifting is slowing going up but a single workout is taking almost 2 hours. I need to get that time back under an hour without sacrificing growth. When I started out this summer I weighed 185 pounds. I now up to 195 pounds. I am so close to my goal of 200 pounds. I appreciate any help I can get reaching this goal. If you need any more details I can provide them.

Hey guys! So, in a really disappointing turn of events the gym I lifted at closed and I am now gymless. I have had some really great strength gains and nutrition guidance the past few months and I really don't want to lose any of it! I was curious if anyone was doing or knew of any great 3-Day split weight lifting programs that they've seen great results with! This is something I will have to do at my home gym. I have a barbell, squat rack, dumbbells, and a bowflex (basic model). I'm sitting at about 25%BF right now and looking to lose about 4% more. Any program recommendations would be great! I love reading and researching new programs but it can be tricky to choose something that isn't a gimmick. I'm straight forward with my lifting and ready to continue. Thanks guys !!!

Hey I'm Poetax, 25 and female. My height is 5'4" and I'm currently 150lbs I've been looking for help with a few fitness questions and issues, and hope I have come to the right place to get answers. Like most people here, I've had a long history of weight issues. My whole family has always been overweight. I remember in middle school realizing for the first time that I was always slightly bigger than everyone else. My mother even told me that we have fat genes and I would be fat for the rest of my life. In high school I played on the tennis team and always had a PE class on the side to stay in shape. I probably weighed around 165-175 until the end of my senior year. My family moved during my senior year and I spent the whole summer bored and working a data entering job before entering college. my weight sky rocked to around 185ish, I stayed at that weight for a few years, and then fell into a depression about my future and body image. I decided to take a year off collage and went to my parents house to make money. My mother and father were just starting the new fad diet HCG (including the hormone treatment) (my father has already had gastric bypass surgery btw) and asked if I would like to try. To witch I responded any diet that bans the eating of bananas and all bread can not be a real healthy diet. I decided to try using a calorie counter to prove to them that crazy diets are awful and only lead to yo-yoing back your weight when you can finally eat like a normal person again. I counted everything I ate and began planning my meals the day before. I dropped 55 lbs in 9 months by eating a very low calorie diet (at around 900 cal per day I dropped from 190lbs-135lbs) I was able to maintain the weight for about 8 months when I got married to my amazing husband. About those fat genes mom.... However marriage to a boy tends to make ones eating a problem (they get to eat more than you) and I found it difficult to stay thin. ( I really don't eat that much...) on year 2 of my marrage I am now 150 lbs and trying to lose weight again. I have had no success because the food temptation is always there. (There was a lot less food in a house full of dieting parents than there is with a hubby whose metabolism is a bottomless pit and who is terrible at cooking) The memory of constantly being tired and low on energy during my diet makes me believe that what I was doing probably wasn't the right thing. I was one of the few females who took weight lifting classes during high school. Recently my husband and I got a rec center membership to the new rec center a block away, and we have been going every other day to work out (about 6 weeks). I lift weights for about 30 min and run 20 min, but am still having a hard time loosing the weight without seriously cutting back calories. I do not want to go this route again. I was skinny, but the skinny fat type. When I lost weight my body had eaten a ton of my muscles along with my fat (I missed how strong I use to be... my max at squats in high school was 395) I want to loose weight and gain muscle mass, (cutting) however all the articles I have found on weightlifting have started with people who had already lost the weight and then gained the muscle. Is there any way I can loose weight and at least maintain muscle mass without severely under eating? ( I'm eating at around 1200 cal a day) I would like to lose weight till I'm 135lbs and maintain the weight while transferring more of it to my muscles? (ps I'm following the couch to 5k running plan and it's working great, but I am still not losing weight)