If you’re familiar with the world of pro wrestling, then you’ll know about The Road To WrestleMania.

For those who are not, it’s a six week period between January and March where all hell breaks loose.

I used it as the inspiration for this training program.

Over the next 6-weeks, you’ll be using a potent combination of intense supersets and antagonistic periodization to carve a physique which is worthy of “the grandest stage of them all”…

Program length: 6 weeks.
Frequency: 6 workouts per week.
Session breakdown: Each workout starts by training the secondary muscle group in a high rep range, then moves on to hit the primary muscle group of the day with some heavy supersets.
Rep ranges used: Low, moderate, and high.
Muscle Buster techniques: Supersets.

Workout Calendar

This is a 6-week program, and you’ll be training six days per week.

I have pencilled in your recovery day for Sunday, but you can change this if you like.

We’re going to be using a three-day split, which means your entire body will be trained over the course of Monday (shoulders, arms and abs), Tuesday (back, chest and abs), and Wednesday (legs). You’ll repeat this on Thursday, Friday, and Saturday, so each muscle group is being worked twice per week.

Bah-Gawd, He’s Broken In Half!

Make no mistake, this program packs a huge punch!

You’ll be covering a lot of volume in each workout, and you’ll leave the gym feeling like you’ve been in a war with The Undertaker.

But don’t worry, I’m not trying to kill you (not deliberately at least), the whole point of MuscleMania is that we subject your body to a level of intensity which it isn’t used to. That’s what drives muscle growth!

You’ll be using supersets (two exercises done back-to-back) for the most part.

This is a bodybuilding technique which dates back over 50 years. It’s a proven muscle builder, and a great time saver. You’ll use these supersets to push your body into a temporary state of over-reaching (beyond the point of failure), so they’ll burn like a motherfucker, but the results will be worth it. (1)

Supersets also offer some interesting fat loss benefits, too. A study from 2010 showed that the increased intensity they demand leads to an average 35% higher calorie burn across your workout. (2)

Finally, they give us the chance to really turn up the volume for each muscle group. When was the last time you worked your tibialis anterior? Or how about hitting your lower traps? Exactly! By making room for extra volume to hit muscles which are usually totally neglected, it makes your end results look even more impressive!

Gimme A Hell Yeah!

Supersets are the main focus of the program, but there’s also a powerful structure which sits beneath them.

Let’s look at that now.

• Antagonistic periodization

This program uses my antagonistic periodization model, which is fantastic for building muscle and burning fat.

Your workouts will be split between low rep exercises (main muscle of the day) and high rep exercises (secondary muscle of the day), and in each week these rep ranges will change, so your low rep exercises will get even lower, and your high rep exercises will get even higher. This makes for some very fun weights workouts!

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