Mass Impact: Gain Muscle Where It Matters MOST

Program made by GVS that maximizes muscle growth in the areas that matter the most for looking jacked. Focuses on the muscles that actually matter for looking aesthethic and looking big. Traps/Delts/Upper Chest / Arms, the muscles that actually matter.
5x / week split.

Pull
Push
Legs
Rest
Pull + Cardio
Push
Rest

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Single Arm Row (Cable)

Lat Pulldown

Power Shrug

Pullover (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (Dumbbell)

Pull 1

Face Pull

Dip (Weighted)

AD Press

Lu Raise

Cable Crossover

Overhead Tricep Extension (Cable)

Push 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

One Arm Bent Over Row

Standing Cable Crunches

Neck Curl

Legs / Density

Lat Pulldown (Neutral Grip)

Bent Over Row (Barbell)

Partial Lateral Raise (Cable)

Hammer Curl (Cable)

Farmer's Walk (Weighted)

Cardio

Pull 2

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Neck Flexion

Push 2

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