Maximum Tension Time For Muscle Growth Workout

By Team Allmax

	Advanced (3+ years)
	54 minutes/day \| 4 days/week
	Build Muscle
	Leg Extension Machine, Barbell, Squat Rack, 45 Degree Leg Press Machine, 2 x Dumbbell, Incline Bench, Bodyweight, Seated Calf Raise Machine, Exercise Ball, Flat Bench, Chest Press (Bench Press) Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Pull up bar, Hi-Lo Pulley Cable Machine, Lying Leg Curl Machine, Tricep Rope Attachment, 1 x Dumbbell, EZ Bar, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine utilizes both prolonged time under tension and mulitple overloading protocols in order to create the perfect stimulus for muscle growth. Each workout utilizes the time under tension protocol, in which you spend 2 seconds on the concentric motion and 3 seconds on the eccentric motion to maximize the time that your muscles are under tension. This type of training has been shown to lead to muscle growth through increased muscle damage and metabolic hypertrophy, but is more taxing than a more standard rep speed so you may have to use a lighter weight. As if that wasn't enough, this workout also utilizes three other protocols to overload your muscles:

Rest Pause Protocol- Perform an exercise until failure, and then test for 10-15 seconds before completing more repetitions until failure once more.

Drop Set Protocol- Perform an exercise until failure, then reduce or "drop" the amount of weight used so that you can continue the exercise until failure once more.

Superset Protocol- Perform two exercises back to back, only resting after you've completed a pair of sets.

With these protocols along with the time under tension protocol, this workout is best served for a advanced lifter looking to get every bit out of their workouts for maximum muscle growth.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Rest

Day 4:

Thursday - Workout C

Day 5:

Rest

Day 6:

Saturday - Workout D

Day 7:

Rest

Day 1 - Monday - Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1.Leg Extensions See Exercise Notes	4 sets	8-12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Wide-Stance Barbell Squat See Exercise Notes	4 rounds	8-12 reps	0s
2B.Narrow Stance Barbell Squat	4 rounds	20 reps	60s
3.45 Degree Leg Press See Exercise Notes	2 sets	12-15 reps	60s
4.Walking Dumbbell Lunge	3 sets	25 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Donkey Calf Raise See Exercise Notes	4 rounds	20 reps	0s
5B.Seated Calf Raise Machine See Exercise Notes	4 rounds	20 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Barbell Ab Rollout	4 rounds	20 reps	0s
6B.Crunch (on stability ball, arms crossed)	4 rounds	20 reps	60s

Day 2 - Tuesday - Workout B

Scroll to top

Exercise	Sets	Reps	Rest
1.Dumbbell Lateral Raise See Exercise Notes	4 sets	8-12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	8-12 reps	0s
2B.Front Two-Dumbbell Raise See Exercise Notes	4 rounds	8-12 reps	60s
3.Rear Delt Raise	2 sets	8-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Barbell Bench Press	3 rounds	8-12 reps	0s
4B.Incline Dumbbell Press See Exercise Notes	3 rounds	8-12 reps	0s
4C.Dumbbell Flyes	3 rounds	8-12 reps	60s
5.Hammer Strength Bench Press See Exercise Notes	3 sets	8-12 reps	60s

Day 4 - Thursday - Workout C

Scroll to top

Exercise	Sets	Reps	Rest
1.Close-Grip Front Lat Pulldown See Exercise Notes	4 sets	8-12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Pull-up	4 rounds	8-12 reps	0s
2B.Underhand-Grip Lat Pulldown See Exercise Notes	4 rounds	8-12 reps	60s
3.Barbell Deadlift	4 sets	8-12 reps	60s
4.Straight-Arm Lat Pulldown See Exercise Notes	3 sets	12-15 reps	60s
5.Barbell Romanian Deadlift	4 sets	15 reps	60s
6.Lying Leg Curls See Exercise Notes	4 sets	8-12 reps	60s

Day 6 - Saturday - Workout D

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Biceps Curl	4 rounds	8-12 reps	0s
1B.Standing Hammer Curl	4 rounds	8-12 reps	60s
2.Alternating Incline Dumbbell Biceps Curl See Exercise Notes	3 sets	8-12 reps	60s
3.Rope Cable Triceps Extension See Exercise Notes	4 sets	8-12 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Single Arm Dumbbell Kickback (on Bench) See Exercise Notes	4 rounds	8-12 reps	0s
4B.EZ-Bar Skullcrusher See Exercise Notes	4 rounds	8-12 reps	60s
5.Tricep Dips	4 sets	8-12 reps	60s

Date Created: 6/3/2018, UTC

Last Updated: 10/26/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Team Allmax

5 Day Blitz Fat Loss Routine
Team Allmax
GoalsFat Loss
ExperienceIntermediate (2-3 years)
Time35 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentPull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Barbell, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Preacher Curl Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 45 Degree Leg Press Machine, Squat Rack, Leg Extension Machine, Machine, Lying Leg Curl Machine, Shoulder Press Machine, Smith Machine, Seated Calf Raise Machine

See More More Workouts by Team Allmax

More workouts like this

Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan