8/12/2019 Four Week Mass

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Saturday:

-25x50m sprints

-Push car 100m for 5 separate sets

-Complete 200 pushups in as few sets as possible

WEEK 2:

Monday:

-Spend 30 minutes finding a 5rm on front squat squat for the day. After finding 5rm, take off 25% of the

weight and do 3x15 front squat

-4x20 walking lunges w/ heavy barbell on back

-5x3 box jumps to HIGH box

-4 rounds of leg blasters (1 round of leg blasters = 10 air squats, 10 lunges, 10 squat jumps, 10 jumping

lunges) no rest in between rounds

Tuesday:

-Spend 30 minutes finding a 5rm on incline bench press for the day. After finding 5rm, take off 25% of

the weight and do 3x15 incline bench press

-4x25 dumbbell bench press on incline bench

-10x3 heavy push jerks

-100 cable chest flyes

Thursday:

-10x10 deadlift with 75% of deadlift 1rm

-4x20 dumbbell rows

-7x3 hang power cleans

-100 lat pulldowns

4x50 curls w/ empty bar

Saturday:

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-Every minute on the minute, complete 3 heavy power clean and jerks for 15 minutes

-10x200 row sprints (90 sec rest in between sets)

5x12 GHD situps

WEEK 3:

Monday:

-5x20 HB back squats w/ 75-100% of bodyweight on bar

-100 reps on hamstring curl machine

-100 calf raises with 80% of back squat on barbell

Tuesday:

-Spend 30 minutes finding a 5rm on push press behind neck for the day. After finding 5rm, take off 25%

of the weight and do 3x15 behind the neck push press

-4x20 decline bench press

-100 dummbbell chest flyes

-4x20 floor presses w/ dumbbells

Thursday:

-6x8 snatch deadlifts (bar set below knee on pins)

-4x20 sumo RDLs

-100 wide grip pullups in as few sets as possible (use assistance machine if necessary)

-100 bicep curls w/ EZ curl bar

Saturday:

-10x100m sprints

-15 sets of 20 pushups and 8 box jumps

-200 situps

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WEEK 4:

Monday:

-6x6 HB back squats w/ 2 second pause in bottom (heavy weight)

-100 reps on hamstring curl machine

-150 calf raises w/ 75% of backsquat 1rm

Tuesday:

-15x2 pause thrusters (front squat weight, pause 2 secs in bottom, drive out of bottom and drive bar

overhead)

-5x25 dumbbell push press

-4x25 close grip bench press

-100 tricep pushdowns

Thursday:

-3 sets max reps deadlifts w/ 450-60% of deadlift 1rm ( use straps, bar cannot rest on ground) go to

failure

-4x20 dumbbell rows

-150 curls w/ EZ curl bar

Saturday:

3x100m walking lunges w/ medium weight dumbbells

10x100m row sprints (rest 30 secs between rounds)

200 situps)