Brown Street Barbell’s Full Body Modern Mass

Brown Street Barbell’s Full Body Modern Mass is a 3-day full-body hypertrophy program designed for lifters who want measurable muscle growth without burning themselves into the ground. It’s built around what current research consistently shows drives hypertrophy best: moderate weekly volume, high mechanical tension, multiple weekly exposures per muscle, and smart fatigue management. Each session prioritizes a small number of big, high-return compound lifts (squats, presses, rows, chins) supported by targeted isolation work to fully train muscles through long lengths and complete ranges of motion. This approach aligns with the evidence that muscle growth occurs across a wide rep range when sets are taken close to failure, and that spreading volume across the week improves both performance and hypertrophy compared to cramming work into one session.

Over six weeks, Full Body Modern Mass delivers muscle-specific volumes squarely in the proven “maximum adaptive volume” range identified in the hypertrophy literature—enough stimulus to grow, without crossing into recovery debt. The program intentionally balances direct and indirect (fractional) volume so no muscle is under- or over-trained, while frequent full-body sessions reinforce skill, strength retention, and progression. Compared to traditional body-part splits, this structure allows higher quality sets, better load progression, and more consistent protein synthesis signaling across the week. In short, this is a modern, evidence-based mass program for lifters who want to look better, lift more, and finish six weeks stronger and bigger—not beaten up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Full Body 1

Chin-Up (Weighted)

Full Body 2

Incline Cambered Bar Bench

Full Body 3

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