Set

MASS PHASE

Week 1 Monday

LEGS 1st Squats * CHEST

2nd Bench Press 2nd Pec Deck

REST AFTER SET REP RANGE Weight 3 mins 6 to 8 None 3 mins 2 mins 2 mins 2 mins 2 mins 2 mins 3 mins 2 mins Done! 6 to 8 6 to 8 6 to 8 8 to 12 6 to 8 8 to 12 6 to 8 8 to 12 6 to 8 8 to 12

Reps

LATS 3rd Pull Downs ** CALVES

4th Calf Raises 5th

SHOULDERS Overhead Press ABS Decline Sit-Up ****

6th

BICEPS 7th Cable Preacher Curl TRAPS 8th Cable Shrugs

9th

TRICEPS Pushdowns ***

WRISTS 10th DB Wrist Curl * or Leg Presses ** or cable rows or pullovers *** or lying french presses **** or kneeling cable crunches

NOTE: Remember that the 6-8 rep cycles involve a "burn-out" set at the end of each body part. Immediately after finishing your set-to-failure for each body part, perform a much lighter set (around 50% of the last we This is not necessary for sets marked 8-12 reps in the HIT cycle.

Wednesday Weight Reps

Week 2 Monday Weight Reps

Wednesday Weight Reps

Week 3 Monday Weight Reps

Wednesday Weight

set (around 50% of the last weight lifted) to failure without rest.

Wednesday Reps

Week 4 Monday Weight Reps

Wednesday Weight Reps

Week 5 Monday Weight Reps

Wednesday Weight Reps

Week 6 Monday Weight Reps

Wednesday Weight Reps

Week 7 Monday Weight Reps

Wednesday Weight Reps

Week 8 Monday Weight

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Week 9 Monday Weight Reps

Wednesday Weight Reps

Week 10 Monday Weight Reps

Wednesday Weight Reps

Set CONSOLIDATION Friday

BACK 1st Deadlifts BICEPS & LATS

2nd Palms-Up Pull Downs

REST AFTER SET 3 mins 2 mins 3 mins 2 mins Done!

REP RANGE Weight 4 to 6 6 to 8 6 to 8 6 to 8 6 to 8

TRICEPS, SHOULDERS, & CHEST

3rd Deep Dips* 4th Tricep Dips**

LEGS 5th Squats

* all the way to the bottom. Allow your elbows to flare out a little at the bottom. Don't perform top few inches of the rep ** Don't perform the bottom few inches of the rep and go all the way to the top. This will emphasize overload on the triceps.

NOTE: Do not perform a"burn-out" set after deadlifts. Do perform a "burn out" after pull-downs and after your second set of dips. You can also "burn out" after squats, but I would recommend a machine for this e.g. leg press or a hack squat machine. The h

Week 1 Friday Reps Weight

Week 2 Friday Reps Weight

Week 3 Friday Reps Weight

Week 4 Friday Reps Weight

om. Don't perform top few inches of the rep top. This will emphasize overload on the triceps.

this e.g. leg press or a hack squat machine. The high level of fatigue of the burn-out will make stabilization difficult if not dangerous.

Week 5 Friday Reps Weight

Week 6 Friday Reps Weight

Week 7 Friday Reps Weight

Week 8 Friday Reps Weight

Week 9 Reps

ation difficult if not dangerous.

Week 10 Friday Weight Reps