MASS MOVES MASS

Gain strength by getting bigger and more jacked,ideally for those in a calorie surplus,good for grapplers that need to fill in their weight class,gym bros,and off season powerlifters

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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

Technique is paramount but even more so is progressive overload and the intensity 

Glute-Ham Raise

Squat (Barbell)

Snatch Deadlift

Bulgarian Split Squat (Dumbbell)

Lower body strength and power

The intensity should be really high and pushed hard but be mindful if you have no spotter 

Pull-Up (Bodyweight)

Bench Press (Barbell)

Pin Press Bench (Barbell)

Bent Over Row (Barbell, Paused)

Seated Overhead Press (Barbell)

Upper body strength and power 

Your primary focus is doing things to make you explosive with extra work to build your weak points 

Box Squat (Barbell)

Block Pull (Barbell)

Hamstring Curl

Walking Lunge

Hanging Leg Raise

Lower body speed 

The goal here is to go for hypertrophy not a lot of moves but a lot of volume on them

Lat Pulldown

Larsen Press (Barbell)

Tricep Rope Push Down (Cable)

Preacher Curl (Barbell)

Reverse Bicep Curl (Dumbbell)

Upper body volume 

Similar the weeks 1-4 we’re just dropping the rep range some,nothing else changes 

Same as before just lower reps more weight 

Lunge (Dumbbell)

Same as before only move is new the rest is just a different rep range/volume

Incline Bench Press (Barbell)

Neck Extension

This is the end these are rep tests feel free to max after completing week 12 deload is rrecommended

Lower body strength and power 

Upper body strength and power

Box Jump

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