Mass Made Simple by Dan John

by RdrewS

63 athletes joined

Program Description

A template/worksheet for recording MMS sessions. For trainees weighing 135-185 lbs. For other weight classes, diet and a multitude of other pertinent information, I strongly encourage the trainee to buy Dan John’s book here: https://www.otpbooks.com/product/weight-gain-program-mass-made-simple-by-dan-john/

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jan 08, 2024 09:17
Last Edited
Jun 23, 2025 08:17

Summary

Unlock your strength potential with "Mass Made Simple" by Dan John, a focused 6-week program designed for serious lifters. Committing just 3 days a week, you'll engage in a blend of barbell and bodyweight exercises, including the classic Bench Press and Safety Bar Squat, to build muscle and enhance overall power. Each session emphasizes progressive overload, guiding you through structured sets and reps to maximize gains. Perfect for those ready to elevate their training in a garage gym setting, this program is your roadmap to achieving impressive mass and strength.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

5 reps

Batwing Isometric Holds

10 secs

One Arm Press

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

3 reps

Safety Bar Squat

30 reps

Day 1

Bench Press (Barbell)

2 reps

3 reps

5 reps

10 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

25 reps

Day 1

Bench Press (Barbell)

2 reps

3 reps

5 reps

10 reps

Batwing Isometric Holds

5 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

5 reps

10 reps

50 reps

Day 1

Bench Press (Barbell)

2 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

2 reps

Safety Bar Squat

5 reps

10 reps

50 reps

Day 1

Bench Press (Barbell)

2 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

5 reps

10 reps

50 reps

Day 1

Bench Press (Barbell)

3 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

2 reps

Safety Bar Squat

5 reps

3 reps

10 reps

50 reps

Day 2

Bench Press (Barbell)

2 reps

3 reps

5 reps

Batwing Isometric Holds

5 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

3 reps

Safety Bar Squat

30 reps

Day 2

Bench Press (Barbell)

2 reps

3 reps

5 reps

Batwing Isometric Holds

5 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

5 reps

30 reps

15 reps

Day 2

Bench Press (Barbell)

2 reps

RPE 10

Batwing Isometric Holds

5 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

5 reps

10 reps

Day 2

Bench Press (Barbell)

3 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

2 reps

Safety Bar Squat

5 reps

10 reps

20 reps

Day 2

Bench Press (Barbell)

2 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

3 reps

Safety Bar Squat

5 reps

10 reps

50 reps

Day 2

Bench Press (Barbell)

1 reps

2 reps

3 reps

5 reps

RPE 10

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

2 reps

Safety Bar Squat

5 reps

3 reps

50 reps

Day 3

Bench Press (Barbell)

2 reps

3 reps

5 reps

Batwing Isometric Holds

5 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

5 reps

Safety Bar Squat

30 reps

Day 3

Bench Press (Barbell)

2 reps

3 reps

5 reps

Batwing Isometric Holds

10 secs

One Arm Press

2 reps

3 reps

5 reps

Bird Dogs

10 secs

MMS Barbell Complex

2 reps

Safety Bar Squat

5 reps

10 reps

50 reps

Day 1

Bench Press (Barbell)

6 Sets

5 Reps

Batwing Isometric Holds

2 Sets

10 secs

One Arm Press

5 Sets

5 Reps

Bird Dogs

3 Sets

10 secs

MMS Barbell Complex

3 Sets

3 Reps

Safety Bar Squat

1 Set

30 Reps

Day 2

Bench Press (Barbell)

2 Sets

2 Reps

3 Reps

5 Reps

Batwing Isometric Holds

10 Sets

5 secs

One Arm Press

2 Sets

2 Reps

3 Reps

5 Reps

Bird Dogs

3 Sets

10 secs

MMS Barbell Complex

5 Sets

3 Reps

Safety Bar Squat

2 Sets

30 Reps

Day 3

Bench Press (Barbell)

3 Sets

2 Reps

3 Reps

5 Reps

Batwing Isometric Holds

10 Sets

5 secs

One Arm Press

3 Sets

2 Reps

3 Reps

5 Reps

Bird Dogs

3 Sets

10 secs

MMS Barbell Complex

2 Sets

5 Reps

Safety Bar Squat

2 Sets

30 Reps