by Ross Whitley | Apr 24, 2025 | Bulking, Ross, Workouts
Here’s a 6-week full-body mass building program designed to maximize muscle growth through progressive overload, compound movements, and adequate rest. You’ll be training 5 days a week, with two rest days (suggested: Wednesday and Sunday). Each workout targets the...
by Ross Whitley | Jun 30, 2022 | Bulking, Ross, Workouts
INTRO: This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be...
by Ross Whitley | May 3, 2022 | Bulking, Cutting, Ross, Workouts
INTRO: This strength and conditioning program is a high-volume, full-body routine that emphasizes barbell and bodyweight exercises, with a heavy focus on muscular endurance, functional strength, and metabolic conditioning. The weekly structure includes 5 to 6 training...
by Ross Whitley | Feb 27, 2022 | Aaron, Bulking, Cutting, Workouts
Intro I have titled this program “Turn Up The Volume” as I am trying to attain lean muscle mass and strength following an 8 week bulking program. The goal here is to get all of your reps in while lifting the heaviest weight you can for that rep range. You should be...
by Ross Whitley | Feb 5, 2022 | Bulking, Ross
INTRO: This is for all the bulkers out there, this is for those that are looking for a pure bulk. There will be some cardio in the program but this is meant to be heavy and quick. Were trying to add strength and weight here that’s the simple goal here. We going...
by Josh Welch | Jan 20, 2022 | Bulking, Cutting, Josh
(RPT) REVERSE PYRAMID TRAINING Introduction The concept behind Reverse Pyramid Training (RPT) is simple, move the most weight when you are your strongest during your workout. That means performing your top set first as opposed to working up to your top set...
