logo
Mass Builder
by
1 athletes joined
Program Description
Basic mass-builder based on Tactical Barbell's Mass Template, but with only 3 instead of 4 days of lifting. I recommend to buy the book „Mass Protocol” to understand the program and also get a conditioning guide as well as instructions for your nutrition.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 07:42
Last Edited
May 07, 2024 10:33
down_app
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
4
Deadlift (Barbell)
4 Sets
5 Reps
65%
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
4 Sets
6 Reps
75%
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
4 Sets
6 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
4 Sets
6 Reps
75%
4
Deadlift (Barbell)
4 Sets
5 Reps
75%
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Pull-Up (Weighted)
4 Sets
3 Reps
80%
3
Squat (Barbell)
1 Set
3 Reps
80%
4
Squat (Barbell)
3 Sets
1-3 Reps
@8.5-10
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Pull-Up (Weighted)
4 Sets
3 Reps
80%
3
Bench Press (Barbell)
1 Set
3 Reps
80%
4
Bench Press (Barbell)
3 Sets
1-3 Reps
@8.5-10
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Bench Press (Barbell)
4 Sets
3 Reps
80%
3
Pull-Up (Weighted)
4 Sets
3 Reps
80%
4
Deadlift (Barbell)
1 Set
3 Reps
80%
5
Deadlift (Barbell)
3 Sets
1-3 Reps
@8.5-10