The Fastest Way to Increase Weight and Muscle Mass Together

Hello! I'm Gilbro, a pioneer of natural training methods, who became a hot topic about 7 years ago with the keyword "Naturals should do split training." Currently, I perform with a total of 625kg in the big three lifts and can do 10 reps with a total of 500kg.

For beginners, simply doing a lot of exercises can increase weight and improve the body. However, as you move to an intermediate level, you need to manage fatigue with proper rest and volume to continue increasing weight.

This program is designed with the most strict adherence to scientific evidence regarding exercise intensity, volume, frequency, and periodization.

Recommended for:

• Those who want to increase both weight and muscle mass
• Those whose performance has plateaued
• Those who want to build muscle while achieving a total of 500kg in the big three lifts
• Those who want to train systematically through periodization
• Those who can work out 4 days a week

4-Day, 2-Split Routine

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Saturday: Rest
• Sunday: Rest

5-Week Curriculum

This training method captures both hypertrophy and strength, maximizing performance and muscle growth through volume settings and periodization for natural trainers' maximum recovery.

Exercise Intensity

• Week 1: 70-75% light hypertrophy phase
• Week 2: 75-80% strong hypertrophy phase
• Week 3: 80-85% light strength phase
• Week 4: 80-85% strong strength phase
• Week 5: Deload phase, set to train at 50-60% of average volume, designed to reduce neuromuscular and muscle fatigue while allowing training with appropriate weights, so weight adaptation doesn't drop significantly after deloading, and you can check your form in each exercise.

If You Succeed with This Program

• You can achieve both hypertrophy and strength in the big three lifts.
• Those with weight or body plateaus can definitely break through.
• You can develop various muscle fibers from hypertrophy to strength with different rep ranges.
• You can train safely at maximum intensity to build strength.

Coach Experience

• Operates the "Gilbro" YouTube channel with 120,000 subscribers
• Author of the bestseller "100 Basic Muscle Exercises"
• Multiple wins and placements in bodybuilding competitions
• Holds a pro card from WNBF/INBA organizations