The Earthquake Program: How I Built 45lbs of Muscle in 13 Years

Introduction

In 13 years, I’ve managed to add 45 pounds of solid muscle to my frame, going from a lean 155 to a powerful 200 pounds. This transformation didn’t happen overnight, nor was it the result of any shortcut. Instead, it was a product of relentless dedication, a lot of trial and error, and the development of what I call the “Earthquake Program.” Unlike traditional workout routines that focus on isolating single muscle groups, this program shakes things up—literally—by targeting multiple muscle groups in one session. The result? An intense, efficient workout that leaves no muscle untouched.

The Evolution of My Training

When I first started lifting, I followed the conventional wisdom: a chest day, a back day, a leg day, and so on. While I made some progress, it wasn’t long before I hit a plateau. My body had adapted to the routine, and the gains slowed down. I knew I needed to change something, but I wasn’t sure what. It wasn’t until I started experimenting with combining different muscle groups in a single workout that I began to see the results I was after. This experimentation eventually led to the creation of the Earthquake Program—a regimen that combines the intensity of major muscle group training with the efficiency of hitting smaller, supporting muscles in the same session.

What is the Earthquake Program?

The Earthquake Program is built on a simple yet powerful principle: start with the core, major muscle groups, and finish with the smaller ones. Think of it like an earthquake. The initial impact is where the most significant "damage" occurs—this is when you’re hitting the major muscles like chest, back, and legs. But just like the aftershocks of an earthquake, the smaller, supporting muscles are targeted at the end of the workout. One key aspect of the Earthquake Program is the clear distinction between upper body and lower body days. This means that on any given day, you’re either focusing entirely on your upper body or entirely on your lower body. For example, a typical upper body day might involve working the chest, shoulders, and arms, while a lower body day would focus on the legs and core. This structure ensures that each muscle group receives maximum attention and recovery time.

Example Workout Routine

Here’s a glimpse of what a week on the Earthquake Program might look like:

• Monday: Upper Body (Chest, Shoulders, Triceps)

  • Dumbbell Press: 4 sets of 8-12 reps

  • Shoulder Press: 4 sets of 8-12 reps

  • Tricep Dips: 4 sets of 10-15 reps

• Tuesday: Lower Body (Legs, Abs)

  • Squat: 4 sets of 6-8 reps

  • Leg Press: 4 sets of 10-12 reps

  • Hanging Leg Raises: 3 sets of 15-20 reps

• Wednesday: Upper Body (Back, Biceps)

  • Cable Pull downs: 4 sets of 6-8 reps

  • Barbell Row: 4 sets of 8-12 reps

  • Bicep Curls: 4 sets of 10-15 reps

• Thursday: Lower Body (Legs, Abs)

  • Squat/Smith Machine Leg Press: 4 sets of 6-8 reps

  • Lunges: 4 sets of 10-12 reps per leg

  • Plank: 3 sets of 60 seconds

• Friday: Upper Body (Chest, Back, Shoulders)

  • Incline Dumbbell Press: 4 sets of 8-12 reps

  • Pull-Ups: 4 sets to failure

  • Lateral Raises: 4 sets of 12-15 reps

• Saturday: Lagging-body-part-day

  • Focus on compound movements like squats, smith machine, and presses, but keep the upper and lower body exercises separate within the circuit.

• Sunday: Active Recovery

  • Light cardio, stretching, and mobility work.

The Science Behind It

So why does the Earthquake Program work? For one, it keeps your body guessing. By training multiple muscle groups in one session, you’re constantly challenging your body in new ways, preventing it from adapting and plateauing. Additionally, combining compound movements with isolated exercises maximizes the total volume of work your muscles endure, which is key for hypertrophy (muscle growth).

Another cornerstone of the Earthquake Program is the incorporation of German Volume Training (GVT). GVT is a method that involves performing 10 sets of 10 reps for a single exercise, with minimal rest in between. This not only pushes your muscles to their limits but also keeps your heart rate elevated, providing a cardio benefit without the need for traditional cardio exercises. It’s a brutal but effective way to ensure that every workout is as efficient as possible.

The Results

After years of following this program, I’ve not only packed on muscle but also significantly increased my strength and endurance. My lifts have gone up across the board, and I’ve found that my recovery times have improved as well. It’s not just about the physical gains, though. The Earthquake Program has also taught me a lot about mental toughness, consistency, and the importance of listening to my body.

Tips for Success

• Consistency is Key: The Earthquake Program is not a quick fix. It requires dedication and consistency over the long term. Stick with it, and the results will come.

• Listen to Your Body: Overtraining is a real risk, especially with a program this intense. Make sure to include rest days and focus on recovery to avoid burnout.

• Adapt and Overcome: No two bodies are the same, and what works for me might not work exactly the same for you. Don’t be afraid to tweak the program to suit your needs, whether that means adjusting the volume, frequency, or exercises.

Conclusion

Building muscle and achieving your fitness goals is a marathon, not a sprint. The Earthquake Program is my blueprint for success, but it’s just that—a blueprint. It’s up to you to take that blueprint and build something incredible with it. So why not give it a try? Shake up your routine, challenge your limits, and see what you can achieve. And remember, progress takes time, but every step forward is a step closer to your goals.