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.