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MASS IMPACT

by Geoffrey Verity Schofield
397 athletes joined

Geoff Verity Schofield's PPLPL Program to Get MASSIVE FAST

4.40
(12 ratings)

PROGRAM DESCRIPTION

Muscle growth is a slow process, one that demands consistency, hard work and determination. That’s what I’ve heard a thousand times, and it’s mostly right. You DO need all of those things. However, there are definitely ways of speeding up that process at least slightly. Furthermore, we can focus on the musculature that provides the most bang for your aesthetic buck. No, that’s not calves. Or the sartorius. You don’t even know what that is, do you? It’s OK, I’m not into astrology either.

I’m talking about a mid back so thick you could bury your fist in it, delts that provide shade for nearby pedestrians, arms that could be confused for legs and an upper chest that provides a nice shelf for beverages on a hot day. Now THAT is functional training. This ain’t your grandaddy’s hypertrophy plan, unless your grandaddy is an absolute savage who has a PhD in badassery. The idea is to be confused for a human meatball by the end of things.

Welcome...to Mass Impact.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
2
Pull-Up (Bodyweight)
2
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
12-15 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
2
Pull-Up (Bodyweight)
2
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
12-15 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
2
Pull-Up (Bodyweight)
2
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
12-15 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
2
Pull-Up (Bodyweight)
2
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
12-15 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
2
Pull-Up (Bodyweight)
3
1
6-8 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
10-12 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
2
Pull-Up (Bodyweight)
3
1
6-8 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
10-12 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
2
Pull-Up (Bodyweight)
3
1
6-8 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
10-12 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
2
Pull-Up (Bodyweight)
3
1
6-8 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
10-12 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
2
Pull-Up (Bodyweight)
3
1
4-6 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
8-10 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
2
Pull-Up (Bodyweight)
3
1
4-6 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
8-10 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
2
Pull-Up (Bodyweight)
3
1
4-6 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
8-10 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
2
Pull-Up (Bodyweight)
3
1
4-6 reps
8-12 reps
3
Power Shrug
3
8-12 reps
4
Standing Pullover (Cable)
3
8-10 reps
5A
Rear Delt Fly (Cable)
2
10-15 reps
5B
Incline Curl (Dumbbell)
2
8-10 reps
6
Cardio
1
15-20 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
3
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
3
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
3
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
3
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
6-8 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
6-8 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
6-8 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
6-8 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
4-6 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
4-6 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
4-6 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
2
8-12 reps
3
AD Press
1
2
4-6 reps
8-12 reps
4A
Lu Raise
2
10-15 reps
4B
Cable Crossover
2
10-15 reps
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-15 reps
5
Cable Crunch
1
1+ reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Partial Lateral Raise (Cable)
3
8-15 reps
3B
Hammer Curl (Cable)
3
8-12 reps
4
Farmer's Walk (Weighted)
2
1+ reps
5
Cardio
1
10-15 mins
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Curl
1
1+ reps
Unlock with
PRO
by subscribing on the app
WHAT PEOPLE ARE SAYING(12 ratings)
Only ratings with written feedback are displayed here.
4.40 / 5
Jayvin WilliamsAge 18, Man
4 days ago
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Honestly don’t care for this program nor do I know much about gvs but saw that review by that 16 year old tren goblin and thought I’d do some good and off set his review with my own. Seems like the program is fine and there is no way gvs is on steroids honestly if you’re so far gone to the black pill that every good looking natty is juicing (especially one who has a huge following due to his status and authority as a natty) you need to get off insta and put some time under the bar
Giovanni E.Age 20, Man
6 days ago
2 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
Writing this to offset the negative review some kid left claiming that Geoff isn't natural and this program doesn't work. GVS' content is one of the best resources you can find if you want to make progress as a NATURAL lifter. His advice helped me make a ton of gains and I'm sure this program is amazing for anybody looking to add pounds of muscle and look absolutely yoked!
Show All Reviews