The Pour

For those who have finished both stages of “Blast Furnace” and want to keep building muscle at home. You’ll need dumbbells and a bench. 3 workouts a week, 6 exercises of 3 sets each: weighted exercises for 10 reps, abs with body weight for 15, 2 minutes of rest. One 4-week stage: week 1 is an intro week, in week 2 the load rises sharply and stays there in week 3, and in week 4 it drops. Next step after the program: “Blast Furnace” again from Base, with weights calculated from the maxes you have already built.

The exercises are the same as in “Blast Furnace”, and your maxes carry over from it: the app calculates the weight for each set from them. Chest, back and legs work in each of the three sessions. Weighted exercises are done for 10 reps, and isolation exercises are taken almost to failure.

Method: A load peak with a deload.
The exercises are the same as in “Blast Furnace”, so your maxes on them keep building without a break. Week 1 is an intro week, in week 2 the load rises sharply and stays there in week 3, and week 4 is a deload before the next round. Weighted sets run 10 reps, and isolation exercises are taken almost to failure.

What studies found:

• Light and heavy weights produce the same muscle growth; heavy weights build more strength (Schoenfeld et al., 2017)
• The closer a set ends to failure, the more muscle growth; the link with strength is weak (Robinson et al., 2024)
• A deload week did not reduce muscle growth (Coleman et al., 2024)

The studies tested the principles; the program itself has not been tested in this form.

The program has no vertical pulls; bent-over dumbbell rows work the back.