Gladiator Mass

Mass building plan utilizing increasing volume waves. Most effective when used off of strength or cut programs, but can be run for multiple sessions as well. I would encourage exercise adjustments though to continue growth. 

Full body except for two days in between: these are focus days. Work on weak areas or areas of need and adjust for your personal needs. Set up for arms and abs but can be replaced for individual needs. 

This is a lot of volume, especially towards the end of the cycle, so only take it on if you’re physically able. Take deloads as needed, and use cardio but use it sparingly. More effective if used for short bursts of muscle building or through functional applications. Eat a lot! Otherwise you can’t fuel these workouts. You’ll want to cut after you hit your goal weight anyway.

Some FST-7 mixed in as well to continue the confusion and push the pump. Only 20-30 seconds between sets and use a weight that you can complete all seven with.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Machine)

Seated Calf Raise

Banded Clamshell

Batwing Row

One Arm Lateral Raise (Cable)

Focus day 1- only 20 seconds between 7 rep exercises

Bayesian Curl

Pinwheel Curl

21s (EZ Bar)

Tricep Kickback

Katana Extension

Overhead Tricep Extension (Cable)

Pallof Press

Cable Crunch

Deadlift (Barbell)

Dip (Weighted)

Reverse Hyperextension

Lat Pulldown

Cable Crossover

Lateral Raise (Dumbbell)

Rear Delt Row

Leg Extension

Stomach Vacuum

Focus 2- like previously mentioned, you can switch these out to meet your goals 

Preacher Curl (Barbell)

Hammer Curl

Tricep Extension (Barbell)

Reverse Wrist Curl (Barbell)

Face Pull

Internal/eternal Rotation

Hanging Leg Raise

Bench Press (Wide Grip)

Shrug (Barbell)

Upright Row (Barbell)

Seated Row (Cable)

Prowler Push

Jump Rope

Battle Ropes

Hip Flexor Stretch

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