You can’t beat good old “dropsets”.

It’s a method which dates back to before most of us were born, and it’s been used by the likes of Arnold, Sylvester Stallone, and just about every other great physique over the last 50 years!

Dropset City zooms in on this training style, providing you with a very intense 4-week block of workouts which has become one of the most popular programs on the entire website. I hope you enjoy the fuck out of it, and I look forward to seeing some insane results from you!

Program length: 4 weeks.
Frequency: 5 workouts per week.
Workout structure: You’ll train one main muscle group in each workout (chest day, leg day, etc), using a combination of dropsets and pyramid sets.
Rep ranges: Moderate, high.
Muscle Buster techniques used in this program: Dropsets, hundreds.

Workout Calendar

This is a 4-week program, and you’ll be in the gym x5 days per week:

• Monday: Legs
• Tuesday: Chest and abs
• Wednesday: Biceps and triceps
• Thursday: Off
• Friday: Back and abs
• Saturday: Shoulders and abs
• Sunday: Off

You can shuffle your recovery days if you prefer, but over the years I’ve found that a 3/1/2/1 approach works very nicely for building muscle as it helps to maximize performance in the gym.

What Are "Dropsets"?

I’ll tell you what they are… they’re fucking awesome!

A “dropset” is where we perform a traditional set of heavy weights and then lighten the load by about 30% and continue forcing out reps at the lighter weight.

It essentially turns every set into a “double whammy” of results, because dropsets help you to unlock the benefits associated with both low rep training and high rep training. They’ll fully exhaust all of the muscle fibres in the target area, signalling the body to produce higher levels of muscle building hormones (testosterone, cortisol, growth hormone, IGF-1), giving us a superior environment to build muscle during the recovery phase which follows each workout. (1, 2)

Research shows us that reducing the weight by about 30% will help you do around the same number of reps with the lighter weight as you did in the initial heavy part of your set (although it’s not guaranteed all the time), but you’ll notice on the workouts that I ask you to reduce it by 50%. That’s because I’m not asking you to replicate the number of reps you achieved in the first half of your set… I’m asking you to DOUBLE IT!

This is going to result in some absolutely brutal, burning-like-fuck dropsets that’ll make you hate me for the rest of your days, and I’m okay with that. Are you?

What Is "Pyramid Training"?

This is another “old-school” bodybuilding method, where we gradually decrease the number of reps on each set and increase the weight.

You’ll reach an apex point in the final set where you go as heavy as you can.

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