Fullbody Mass

Grow your prime movers. If you want to be big you need to squat, bench and hinge big numbers.
This is what this program is made to achieve.
Grow big quads; practice hinging, grow thick abs. Big chest and delts.

This may look like low volume but the frequency makes up for it. Feel free to add some extra volume if needed when certain lifts stall

Be able to rip t shirts with a big back.

Arm growth comes later. Be able to squat 4 plates deep with abs before worrying to much about arm size.

Listening to metal and dialling in diet is also what makes this program work

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Week 1

Stiff Leg Deadlift

Bench Press (Barbell)

Military Press (Barbell)

Tricep Dip (Bodyweight)

Wide Grip Pull-Up

Bent Over Row (Barbell)

Pullover (Dumbbell)

Bicep Curl (Barbell)

Reverse Wrist Curl (Barbell)

Ab Wheel

Platz Squat

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