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MAYHEM MASS GAIN 1.0

Project Mayhem Strength and Conditioning 2016 ALL RIGHTS RESERVED

10-20 minute Row, Ski, Airdyne @ Easy Pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 16kg

3x20m Lunge

3x20m OH Lunge @ 5kg DB

3x10 Shoulder Dislocate

Then:

2x (30sec Work/30sec “Rest”) Squat. “Rest” is in low Position.

Two Sets

Then:

W2H Back Squat

Then:

5x3 Back Squat @ 80% 1RM

Then:

3x (1-4) Pull-up Ladder

3x (1-4) Push-up Ladder

Then:

Accumulate 300sec FLR

Then:


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Then:

2x5 Wall Squat

2x10 Squat

2x20m Lunge

2x20m One Arm OH Lunge @ 5kg DB

Then:

5x5 SL Squat @ 20” Box

Then:

W2H Front Squat

Then:

10x10 Front Squat @ 50% 1RM

Then:

5x4 SL DL @ 60-75kg

Then:

5x10 Straight Leg DL @ 60kg

Then:


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Then:



Then:


Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10kg DB.

“Rest” is in OH Position @ 2 x 5kg DB (Strict Holds)

Two Sets, Rest 60sec between each

Then:

W2H Overhead Press

Then:

Seated DB Press

4x10 @ 12kg, 17kg, 20kg, 25kg

Then:

3x10 DB Front raise + Lateral Raise Cmbo

Then:


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Then:

15x (30sec Row/90sec Rest)

Player must get at least +1m every round. For example: 155m, 156m, 158m, 159m, 161m,

etc.

Best way to find starting point – Row an all-out 30 sec. Note your metres. Minus 20m from

total. That number is your starting point. Row 1m more every interval until failure, once you

can no longer beat your previous number cooldown

Then:


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Then:

3x5 Wall Squat

3x10 Squat


3x10 OHS @ 20kg BB

Then:

W2H DL

Then:

5x3 DL @ 80% 1RM Rest 3 minutes between sets

Then:


3x10 RDL @ 45kg

Then:


Then:

4x (30sec Work/30sec “Rest”) Push Press @ 2 x 12.5kg DB.

“Rest” is in OH Position. Aim for >25 reps in each round

Then:


Then:


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Then:

3x5 Wall Squat

3x10 Squat


3x20m Lunge

5x5 SL Squat @ 20” Box"

Then:

W2H Back Squat

Then:

5x25 Back Squat @ 40-50% 1RM

Full Rest between sets

Then:

30x Lunge (15 each side) + 30sec Wall Sit

Seven Rounds"

Then:


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Then:



Then:


“Rest” is in OH Position @ 2 x 5kg DB (Strict Holds) Two Sets, Rest 60sec between each"

Then:

Bench Press, Strict Press, and Bent Row 5-1 ladder

Then:

Bench Press @ 85-100kg + Pull-up (Strict) + Strict Press (I.e Military Press) @ 45-60kg +

Strict Bent Row @ 45-60kg

10-9-8-7-6-5-4-3-2-1 reps of each"

Then:

Accumulate 300sec Ring Support"

Then:


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Then:

3x5 Squat

3x10 Squat


3x10 Shoulder Dislocate"

Then:

30x OHS @ 20kg +

30x Floor Wiper @ 60kg +

40x Front Squat @ 45kg +

40x Knees to Elbows +

50x Back Squat @ 60kg +

50x Sit-up +

60x Goblet Squat @ 24kg DB +

60x V-sit Kick out"

Then:


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Then:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat @ 12kg"

Then:

Power Clean + Front Squat + Hang Clean @ 45-60kg

One triplet every 30sec/10 minutes

Then:

W2H Front Squat

Then:

2x Front Squat @ 85% 1RM + 5x Explosive Broad Jumps (5-10 seconds between each)

Five Sets, Rest 2-3 min between each

Then:

Accumulate 300sec Ring Support"

Then:


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Then:

3x5 Wall Squat

3x10 Squat


3x20m Lunge

3x20m OH Lunge @ 10kg"

Then:

W2H Back Squat

Then:

10x10 Back Squat @ 60% 1RM

Rest 2-3 minutes between sets

Then:


3x10 RDL @ 45kg"

Then:

Accumulate 300sec Wall Sit

Then:


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Then:



Then:


“Rest” is in OH Position"

Then:

Bench Press @ 60kg to failure + Pull-up to Failure

Five Sets, Rest 2 min between each"

Then:

5x DB Shoulder Press @ 2x20-27kg + 10x Ring Dip/Bar dip

10 sets

Then:


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Then:

60 minute Swim, Ski, Airdyne Or Row @ Easy Pace (no Impact)

Then:


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Then:

3x5 Wall Squat

3x10 Squat


3x20m Lunge

3x20m OH Lunge @ 5kg DB


Then:

2x (30sec Work/30sec “Rest”) Squat.

“Rest” is in OH Position. Two Sets, Rest 2 minutes between sets"

Then:

W2H OHS

Then:

5x3 OHS @ 80% 1RM

Rest 2-3 minutes between sets

Then:

4x (30sec Work/30sec “Rest”) Push Press @ 2 x 12.5kg DB.

“Rest” is in OH Position.

Then:

Accumulate 300sec Ring Support

Then:


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Then:

3x5 Wall Squat

3x10 Squat

3x10 Goblet Squat @ 16kg"

Then:

100x Back Squat @ 75% BW

Every time bar is racked player must do 20x Burpee/ Pull-up"

Then:


3x10 RDL @ 45kg"

Then:


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Then:


3x (1-4) Push-up Ladder"

Then:

W2H Bench press

Then:

10x Bench Press @ 85-100 + 10x Dip + 10x Push-up

Ten Sets, Rest 3-4 minutes between each

Then:

10x Pull-up + 10x Strict Bent Row @ 45-60kg

Ten Sets, Rest 3-4 minutes between sets"

Then:


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Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat"

Then:

5x Lunge + 5x Push Press for 40 rounds

While holding a 20kg bar, 2x 10kg DB, or similar load, do 5x Lunges followed by 5x Push

Press"

Then:


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Then:


Then:


3x (1-6) Push-up Ladder"

Then:

DB Shoulder press – Run the Rack Start off @:

10x 12kg + Drop set @ 10kg




2x 27-30kg + Drop set @ 10kg

Rest as needed between sets

Then:

4x10 Front raise + Lateral Raise combo @ 5-10kg

Then:


Then:


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Then:

2x5 Wall Squat

2x10 Squat


2x20m Lunge

2x20m One Arm OH Lunge @ 5kg DB

Then:

5x5 SL Squat @ 20” Box

Then:

W2H Back Squat

Then:

10x10 Back Squat @ 50% 1RM Rest 2 minutes between sets"

Then:

Accumulate 300sec Wall Sit

Then:


1 | d a y mayhem mass gain 1

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