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MASS IMPACT

by Geoffrey Verity Schofield
656 athletes joined

Geoff Verity Schofield's PPLPL Program to Get MASSIVE FAST

4.34
(36 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(36 ratings)
Only ratings with written feedback are displayed here.
4.34 / 5
Johan D.Age 34, Man
3 days ago
1 week complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Bro is giving us some 8-9? chest sets a week get outta here natty boy
Dc0deAge 44, Man
4 days ago
11 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Beginner lifter (1.5 years). This has been the first program that has helped me add visible muscle. Great program.
Show All Reviews