Squats and Milk program

Squats and Milk Program

As I mentioned I'm planning on packing up to 20lb.s of muscle in the next 3 months and this program is the machine i plan to use to get me there. It's very simple to follow and easy to see results faster then anything else. Here is the run down

Squat 1 set of 20!!!! Now this may seem like no easy task because it's one set but 3 times per week your going to add 5 more lbs. to the weight you use on every movement for 8 weeks!!!!
soon as you put the bar back on the rack your going to lay across a bench and do 1 set of 20 Dumbbell pull overs. the rest of the work out will be compound movements. 2 sets of 6-8 reps.
Let me explain further so it all comes together

1 set of squats 20 reps!!!!!! I started with 275lbs.
Dumbbell pull overs for 20 reps 30lbs.

Flat Dumbbell bench press 2 set of 8 ( i used 80lbs.)

Chin ups 2 sets of max reps I did a set of 21, my next set was 18

Barbell rows 2 sets of 8 reps I used 105lbs.

Standing Barbell overhead press 2 sets of 8 reps I started using 95lbs.

Dumbbell curls 2 sets of 8 reps. I used 40lbs.

This is something i'll be doing 3 times a week for 8 weeks. Every workout I'll add 5 more lbs. to everything i wrote here. That and taking in tons of food like crazy!!!! Rest on off days is going to be very important.