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The number of exercises a workout requires depends on many factors, including your goals, experience level, and the time you can devote to training.
But when you really think about it, a guy who wants to get bigger and stronger really needs only three: a main lift that accomplishes most of the work, an exercise that works its reciprocal muscles to provide balance, and one more move that assists in building your strength on the main lift or attacks a weakness that could obstruct gains on it.
Stick with this three-part formula for upper-and lower-body workouts, and you’ll never be at a loss for what to do in the gym—or muscle mass.
Perform each workout (Day I, II, III, and IV) once per week.
Rest a day between the first three workouts if possible, but you can perform Day III and Day IV on back-to-back days.
You’ll change the sets and reps for the first exercise in Days I, II, and III weekly: — In Week 1, you’ll perform the sets and reps shown.
— In Week 2, you’ll do 6 sets of 4 reps for the front squat, incline bench press, and sumo deadlift.
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