Mass Monster Blueprint

5-Day per week Upper/Lower bodybuilding program designed for advanced natural lifters to pack on mass. The shoulders and arms in particular receive a lot of volume on each Upper-day. 

FAQ:

Are supersets mandatory?
-> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. 

Is the order of the exercises important?
-> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises.

How much rest time should there be between sets?
-> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number.

Is the amount of sets mandatory?
-> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. 

Can exercises be switched to different ones?
-> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges. For example: 
Squat 4×4-8 -> Hack Squat 4×10-15
Deadlift 3×3-5 -> Snatch Deadlift 3×6-10

Should there be additional work besides the program?
-> The program should be quite taxing on the body and ensures that just about every muscle group important for bodybuilding is hit regularly. However, Cardio is highly encouraged, whereever it fits into the daily schedule.

Should the program be run on a bulk?
-> The program works best when ran on a (perma-)bulk, while staying at a reasonable bodyfat percentage, between 12-20%, think bearmode.

Can strength gains be expected?
-> The program is designed for pure bodybuilding purposes. Still, heavy compounds are included, suggesting some strength gains.

What to do when the 12 weeks are over?
-> The program is designed to be run indefinitely. Run the program from the beginning or find another program if you didn't like this one. If you feel the need to cut, try to see how the program feels.

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

Deadlift (Barbell)

Split Squat Front Foot Elevated (Smith Machine)

Leg Press

Lower 2

Upper 2

Upper 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

Lower 1

Upper 3

0 reviews for Mass Monster Blueprint