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August 22, 2015

Ultra Jacked Program-Training Part 2

Andrew McInroy, B. Sc. Nutrition
By Andrew McInroy, B. Sc. Nutrition


This weight training program is built to give you maximum muscle mass and maximum strength in the fastest time possible while allowing you to get maximum recovery.

Compound lifts

Compound lifts use a lot of muscles whereas isolation exercises only hit a small amount of muscles. Example of compound lifts: squats, deadlifts, bench presses. Example of isolation exercises: skull crushers, biceps curls. Compound exercises need to be the foundation of every weightlifting program because they release the most growth hormone and testosterone which results in huge strength and muscle gains. If you want bigger arms, you gotta do squats!

Maximum Intensity

On your work sets, use maximum intensity and push to failure always.

Upper body Rep Range = 6 – 10

Most bodybuilders have found this works best for getting both strength and muscle gains for the upper body.

Lower body Rep Range = 10 – 15

If you want your legs to grow, you will need to increase your rep range to really pound them into growing and filling them full of blood.

Your Goal

To lift the heaviest weight as possible for the recommended rep range while maintaining perfect form and try to get a good pump. Sarcoplasmic hypertrophy is the increase in muscle size and this occurs best when you lift a heavy weight that gives you a good pump, hence the recommended rep ranges that have been recommended from many of the top bodybuilders who of course have elite sarcoplasmic hypertrophy. You will do 1 – 3 sets, not including warm up sets. Always warm up to prevent injury!


You need to make sure that you know how to do every exercise properly. Use YouTube and other reputable websites to teach you how to do perfect form, especially for exercises such as the squat and deadlift which require a lot of practice and learning. If you use poor form, you can get hurt. Do not lift with your ego!

Time in Gym and Rest Between Sets

You want to stay in the gym for a maximum of 60 minutes – any longer and you start to experience biochemical factors of overtraining. Once 60 minutes is up go and get your post-workout shake. Rest between sets should be as long as you need to recover because you want to give maximum intensity on your work sets. But don’t go walking around the gym chatting with friends when you should be making the most of your workout.

Exercise Choices

Below is the program and many exercise choices. Feel free to mix up the order of the exercises and even feel free to add new ones that you learn from reputable sources. However, always make sure that you start off with a big compound lift. Do not try and do every exercise for some of these days because you will run out of time and not be able to give maximum intensity on each work set. That being said, select a few and always mix up your workouts! Never let your body adapt! If you don’t recognize an exercise, search the internet and you will be able to find an example of it.


Day 1 = Chest and Triceps

Barbell Bench Press, Incline Barbell Bench Press, Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Flies, Incline Dumbbell Flies, Cable Flies, Chest pressing machines, pec deck, skull crushers, horse rope push downs, cable extensions, dumbbell triceps extensions

Day 2 = Deadlifts, Traps

Note: These are the only exercises you need to do for this day!

Deadlifts = 3 sets of 6 – 8 reps with the heaviest weight you can handle with good form.

Leg Curls, Barbell Shrugs, Dumbbell Shrugs

Day 3 = Off

Day 4 = Shoulders

Dumbbell Shoulder Press, Barbell Shoulder Press, Side Raises, Front Raises, Rear Delt Rows, Rear Delt Flies

Day 5 = Legs, Calves

Squats, Leg Press, Lunges, Leg Curls, Barbell Calve Raises, One legged dumbbell calve raises.

Day 6 = Lats, Biceps

Chin Ups, Pull Ups, T-Bar Rows, Barbell Rows, Pull Downs, Cable Rows, Dumbbell Curls, Hammer Curls, Barbell Curls, Preacher Curls

Day 7 = Off and Abs

Crunches, lying leg lifts, knee tucks on bench, the “bicycle”. Only need to work them for 15 minutes max. You are hitting your abs hard on deadlift and squat day.


Feel free to add in cardio on any day except for deadlift and squat days. You want your legs to be fresh. If you are a heavy guy and don’t like to do cardio, go for a 45 minute walk at least 3 times per week as this will help muscle gains by promoting a healthy circulatory system for good transport of nutrients to the muscles. Furthermore, it will help to keep you lean!


You now have the elite program for gaining muscle and strength while promoting recovery. Make sure to learn the form, always work your hardest and push to failure, and don’t stay longer than 60 minutes! In the next part we will talk about the best supplements so stay tuned!