Mass Blueprint

Phase 1 of 3, hypertrophy based workout using progressive overload, volume increase and rest-pause sets

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Dip (Bodyweight)

Decline Sit Up (Weighted)

Chest/Delts/Triceps

Leg Press

Leg Extension

Romanian Deadlift (Barbell)

Lying Leg Curl

V Crunch Machine

Lower Body - Quad emphasis

Pull-Up (Assisted)

Pullover (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Back (lats)/Rear Delts/Biceps

Chest Presse (Cable)

Seated Front Raise

Military Press (Barbell)

Seated Dip (Machine)

Floor Chest Fly (Dumbbell)

Tricep Extension (Machine)

Delts/Chest/Triceps

Stiff Leg Deadlift

Leg Curl (Seated)

Reverse Hyperextension

Hack Squat

Lower Body - Hamstring emphasi

Seated Wide-Grip Row (Cable)

Face Pull

Shrug (Machine)

Incline Hammer Curl (Dumbbell)

Upper back/Rear Delts/Biceps

Lat Pulldown (Neutral Grip)

Inverted Row

Chest & Back

Front Squat (Barbell)

Single-Leg Leg Curl

Lower Body

Bicep Curl (Barbell)

Scott Press (Dumbbell)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Reverse Bicep Curl (EZ Bar)

Delts & Arms

Push Up

Leg Press (Narrow Stance)

Back Extension (Weighted)

Landmine Squat

Pendulum Squat

Close Grip Bench Press (Smith Machine)

Preacher Curl (Barbell)

Concentration Curl

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