Mass Building Workout

DAY 1: Upper-Body Main Movements
EXERCISE	SETS	REPS
Close-Grip Bench Press	3*	8
	1**	Failure
Dumbbell Overhead Press	5	5
Pull-Up	5	AMAP
* Weight used should be as heavy as possible. ** Use 80% of the weight you used for your first three sets.
DAY 2: Upper-Body Accessory Movements
EXERCISE	SETS	REPS
Rolling Dumbbell Triceps Extension	3	Shockwave*
Banded Triceps Push-Down	3	AMAP
T-Bar Row	3	Shockwave
Rear Delt Flye	5	Timed**
Hammer Curl	3	AMAP
* See above article for explanation. ** One minute of work followed by two minutes' rest.
DAY 3: Energy Systems Work (60-90 Minutes)
DAY 4: Lower-Body Main Movements
EXERCISE	SETS	REPS
Box Squat	3*	8
	1**	AMAP
Barbell Lunge	3*	8
Stiff-Leg Deadlift	5	5
* Weight used should be as heavy as possible. ** As many sets as possible (to failure)
DAY 5: Lower-Body Accessory Movements And Abdominals
EXERCISE	SETS	REPS
Bulgarian Split Squat	3	Shockwave
Banded Hamstring Curl	5	Shockwave
Weighted Plank	5 min*
Toe-To-Bar Hanging Leg Raise	3	AMAP
* As many sets as it takes to complete five minutes of work.
DAY 6: Energy Systems Work (60-90 Minutes)
DAY 7: Rest, Sleep, and Grow
AMAP = As many as possible (to failure)