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Mass Made Simple by Dan John

by RdrewS
44 athletes joined

Program Description

A template/worksheet for recording MMS sessions. For trainees weighing 135-185 lbs. For other weight classes, diet and a multitude of other pertinent information, I strongly encourage the trainee to buy Dan John’s book here: https://www.otpbooks.com/product/weight-gain-program-mass-made-simple-by-dan-john/

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 08, 2024 09:17
  • Last Edited
    Sep 04, 2024 12:54
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
2
Batwing Isometric Holds
2
10 secs
3
One Arm Press
5
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
3 reps
6
Safety Bar Squat
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
2 reps
3 reps
5 reps
10 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
5 reps
6
Safety Bar Squat
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
1
2 reps
3 reps
5 reps
10 reps
2
Batwing Isometric Holds
5
5 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
5
10 secs
5
MMS Barbell Complex
5
5 reps
6
Safety Bar Squat
1
2
1
5 reps
10 reps
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
5
10 secs
5
MMS Barbell Complex
5
2 reps
6
Safety Bar Squat
1
1
1
5 reps
10 reps
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
5 reps
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
5
2 reps
6
Safety Bar Squat
2
1
1
1
5 reps
3 reps
10 reps
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
2 reps
3 reps
5 reps
2
Batwing Isometric Holds
10
5 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
5
3 reps
6
Safety Bar Squat
2
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
2 reps
3 reps
5 reps
2
Batwing Isometric Holds
5
5 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
5 reps
6
Safety Bar Squat
1
2
1
5 reps
30 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Batwing Isometric Holds
10
5 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
5
10 secs
5
MMS Barbell Complex
3
5 reps
6
Safety Bar Squat
4
3
5 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
2 reps
6
Safety Bar Squat
3
2
1
5 reps
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
3 reps
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
1 reps
2 reps
3 reps
5 reps
RPE 10
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
3
2 reps
6
Safety Bar Squat
2
1
1
5 reps
3 reps
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
2 reps
3 reps
5 reps
2
Batwing Isometric Holds
10
5 secs
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
2
5 reps
6
Safety Bar Squat
2
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
2 reps
3 reps
5 reps
2
Batwing Isometric Holds
5
10 secs
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
4
Bird Dogs
3
10 secs
5
MMS Barbell Complex
5
2 reps
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
5 Reps
2
Batwing Isometric Holds
2 Sets
10 secs
3
One Arm Press
5 Sets
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
3 Reps
6
Safety Bar Squat
1 Set
30 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
10 Sets
5 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
5 Sets
3 Reps
6
Safety Bar Squat
2 Sets
30 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
10 Sets
5 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
2 Sets
5 Reps
6
Safety Bar Squat
2 Sets
30 Reps