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Gladiator Mass
by Devvon D.
6 athletes joined
Program Description
Mass building plan utilizing increasing volume waves. Most effective when used off of strength or cut programs, but can be run for multiple sessions as well. I would encourage exercise adjustments though to continue growth. Full body except for two days in between: these are focus days. Work on weak areas or areas of need and adjust for your personal needs. Set up for arms and abs but can be replaced for individual needs. This is a lot of volume, especially towards the end of the cycle, so only take it on if you’re physically able. Take deloads as needed, and use cardio but use it sparingly. More effective if used for short bursts of muscle building or through functional applications. Eat a lot! Otherwise you can’t fuel these workouts. You’ll want to cut after you hit your goal weight anyway. Some FST-7 mixed in as well to continue the confusion and push the pump. Only 20-30 seconds between sets and use a weight that you can complete all seven with.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 24, 2024 02:17
Last Edited
May 07, 2024 10:10
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Week 1
1 / 4 Weeks
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Tricep Kickback
3 Sets
12 Reps
@7
3
Hammer Curl
2 Sets
12 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
12 Reps
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
20 Reps
@7
7
Internal/eternal Rotation
2 Sets
14 Reps
@7
8
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 5
1
Bench Press (Wide Grip)
3 Sets
12 Reps
@8
2A
Hip Thrust (Bodyweight)
2 Sets
12 Reps
@7
2B
Reverse Hyperextension
2 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
15 Reps
@8.5
4A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
4B
Leg Press Calf Raises
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@8.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@7
6
Seated Row (Cable)
2 Sets
12 Reps
@7
7A
Hip Abductor (Machine)
2 Sets
12 Reps
@7
7B
Hip Adductor (Machine)
2 Sets
12 Reps
@7
Day 6
1
Prowler Push
2 Sets
-2 mins
@7
2
Battle Ropes
1 Set
5 mins
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
15 Reps
@7
5
Seated Calf Raise
2 Sets
15 Reps
@7
6
Banded Clamshell
2 Sets
12 Reps
@7
7
Batwing Row
2 Sets
12 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Reverse Hyperextension
2 Sets
15 Reps
@7
4
Lat Pulldown
2 Sets
12 Reps
@7
5
Cable Crossover
2 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Rear Delt Row
2 Sets
12 Reps
@8.5
8
Leg Extension
2 Sets
15 Reps
@7
9
Stomach Vacuum
2 Sets
10 Reps
@7
Day 2
1
Bayesian Curl
3 Sets
12 Reps
@8.5
2
Pinwheel Curl
2 Sets
12 Reps
@7
3
21s (EZ Bar)
2 Sets
21 Reps
@7
4
Tricep Kickback
2 Sets
12 Reps
@8.5
5
Katana Extension
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
7 Sets
12 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
9
Hip Flexor Stretch
3 Sets
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
15 Reps
@7
5
Seated Calf Raise
3 Sets
15 Reps
@7
6
Banded Clamshell
2 Sets
12 Reps
@7
7
Batwing Row
2 Sets
12 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 2
1
Bayesian Curl
3 Sets
12 Reps
@8.5
2
Pinwheel Curl
2 Sets
12 Reps
@7
3
21s (EZ Bar)
2 Sets
21 Reps
@7
4
Tricep Kickback
2 Sets
12 Reps
@8.5
5
Katana Extension
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
7 Sets
12 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Reverse Hyperextension
2 Sets
15 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Cable Crossover
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Rear Delt Row
2 Sets
12 Reps
@8.5
8
Leg Extension
3 Sets
15 Reps
@7
9
Stomach Vacuum
2 Sets
10 Reps
@7
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Tricep Kickback
3 Sets
12 Reps
@7
3
Hammer Curl
3 Sets
12 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
12 Reps
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
20 Reps
@7
7
Internal/eternal Rotation
2 Sets
14 Reps
@7
8
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 5
1
Bench Press (Wide Grip)
3 Sets
12 Reps
@8
2A
Hip Thrust (Bodyweight)
2 Sets
12 Reps
@7
2B
Reverse Hyperextension
2 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
15 Reps
@8.5
4A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
4B
Leg Press Calf Raises
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@8.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@7
6
Seated Row (Cable)
2 Sets
12 Reps
@7
7A
Hip Abductor (Machine)
2 Sets
12 Reps
@7
7B
Hip Adductor (Machine)
2 Sets
12 Reps
@7
Day 6
1
Prowler Push
2 Sets
-2 mins
@7
2
Jump Rope
1 Set
5 mins
@7
3
Battle Ropes
1 Set
5 mins
@7
Day 2
1
Bayesian Curl
3 Sets
12 Reps
@8.5
2
Pinwheel Curl
2 Sets
12 Reps
@7
3
21s (EZ Bar)
2 Sets
21 Reps
@7
4
Tricep Kickback
2 Sets
12 Reps
@8.5
5
Katana Extension
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
7 Sets
12 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Tricep Kickback
3 Sets
12 Reps
@7
3
Hammer Curl
3 Sets
12 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
12 Reps
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
20 Reps
@7
7
Internal/eternal Rotation
2 Sets
14 Reps
@7
8
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 6
1
Prowler Push
2 Sets
-2 mins
@7
2
Jump Rope
1 Set
5 mins
@7
3
Battle Ropes
1 Set
5 mins
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5
Seated Calf Raise
4 Sets
15 Reps
@7
6
Banded Clamshell
2 Sets
12 Reps
@7
7
Batwing Row
2 Sets
12 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Reverse Hyperextension
3 Sets
15 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Cable Crossover
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
7
Rear Delt Row
3 Sets
12 Reps
@8.5
8
Leg Extension
3 Sets
15 Reps
@7
9
Stomach Vacuum
2 Sets
10 Reps
@7
Day 5
1
Bench Press (Wide Grip)
4 Sets
12 Reps
@8
2A
Hip Thrust (Bodyweight)
2 Sets
12 Reps
@7
2B
Reverse Hyperextension
2 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
15 Reps
@8.5
4A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
4B
Leg Press Calf Raises
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@8.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7A
Hip Abductor (Machine)
2 Sets
12 Reps
@7
7B
Hip Adductor (Machine)
2 Sets
12 Reps
@7
Day 2
1
Bayesian Curl
3 Sets
12 Reps
@8.5
2
Pinwheel Curl
2 Sets
12 Reps
@7
3
21s (EZ Bar)
2 Sets
21 Reps
@7
4
Tricep Kickback
2 Sets
12 Reps
@8.5
5
Katana Extension
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
7 Sets
12 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Tricep Kickback
3 Sets
12 Reps
@7
3
Hammer Curl
3 Sets
12 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
12 Reps
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
20 Reps
@7
7
Internal/eternal Rotation
2 Sets
14 Reps
@7
8
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 6
1
Prowler Push
2 Sets
-2 mins
@7
2
Jump Rope
1 Set
5 mins
@7
3
Battle Ropes
1 Set
5 mins
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Reverse Hyperextension
3 Sets
15 Reps
@7
4
Lat Pulldown
4 Sets
12 Reps
@7
5
Cable Crossover
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
7
Rear Delt Row
2 Sets
12 Reps
@8.5
8
Leg Extension
3 Sets
15 Reps
@7
9
Stomach Vacuum
2 Sets
10 Reps
@7
Day 5
1
Bench Press (Wide Grip)
3 Sets
12 Reps
@8
2A
Hip Thrust (Bodyweight)
2 Sets
12 Reps
@7
2B
Reverse Hyperextension
2 Sets
12 Reps
@7
3
Shrug (Barbell)
4 Sets
15 Reps
@8.5
4A
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
4B
Leg Press Calf Raises
1 Set
3 Sets
15 Reps
12 Reps
@8.5
@8.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7A
Hip Abductor (Machine)
2 Sets
12 Reps
@7
7B
Hip Adductor (Machine)
2 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5
Seated Calf Raise
4 Sets
15 Reps
@7
6
Banded Clamshell
2 Sets
12 Reps
@7
7
Batwing Row
2 Sets
12 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5