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
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 08, 2024 09:17
- Last EditedSep 25, 2024 11:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Batwing Isometric Holds
2
10 secs
-
3
One Arm Press
5
5 reps
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
3 reps
-
6
Safety Bar Squat
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
2 reps
3 reps
5 reps
10 reps
-
-
-
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
5 reps
-
6
Safety Bar Squat
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
1
2 reps
3 reps
5 reps
10 reps
-
-
-
-
2
Batwing Isometric Holds
5
5 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
5
10 secs
-
5
MMS Barbell Complex
5
5 reps
-
6
Safety Bar Squat
1
2
1
5 reps
10 reps
50 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
5
10 secs
-
5
MMS Barbell Complex
5
2 reps
-
6
Safety Bar Squat
1
1
1
5 reps
10 reps
50 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
5 reps
-
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
5
2 reps
-
6
Safety Bar Squat
2
1
1
1
5 reps
3 reps
10 reps
50 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
2 reps
3 reps
5 reps
-
-
-
2
Batwing Isometric Holds
10
5 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
5
3 reps
-
6
Safety Bar Squat
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
2 reps
3 reps
5 reps
-
-
-
2
Batwing Isometric Holds
5
5 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
5 reps
-
6
Safety Bar Squat
1
2
1
5 reps
30 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Batwing Isometric Holds
10
5 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
5
10 secs
-
5
MMS Barbell Complex
3
5 reps
-
6
Safety Bar Squat
4
3
5 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
2 reps
-
6
Safety Bar Squat
3
2
1
5 reps
10 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
3 reps
-
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
1 reps
2 reps
3 reps
5 reps
RPE 10
-
-
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
3
2 reps
-
6
Safety Bar Squat
2
1
1
5 reps
3 reps
50 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
2 reps
3 reps
5 reps
-
-
-
2
Batwing Isometric Holds
10
5 secs
-
3
One Arm Press
3
3
3
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
2
5 reps
-
6
Safety Bar Squat
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
2 reps
3 reps
5 reps
-
-
-
2
Batwing Isometric Holds
5
10 secs
-
3
One Arm Press
2
2
2
2 reps
3 reps
5 reps
-
-
-
4
Bird Dogs
3
10 secs
-
5
MMS Barbell Complex
5
2 reps
-
6
Safety Bar Squat
2
1
1
5 reps
10 reps
50 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)6 Sets
5 Reps
-
2
Batwing Isometric Holds2 Sets
10 secs
-
3
One Arm Press5 Sets
5 Reps
-
4
Bird Dogs3 Sets
10 secs
-
5
MMS Barbell Complex3 Sets
3 Reps
-
6
Safety Bar Squat1 Set
30 Reps
-
Day 2
1
Bench Press (Barbell)2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
-
-
-
2
Batwing Isometric Holds10 Sets
5 secs
-
3
One Arm Press2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
-
-
-
4
Bird Dogs3 Sets
10 secs
-
5
MMS Barbell Complex5 Sets
3 Reps
-
6
Safety Bar Squat2 Sets
30 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
-
-
-
2
Batwing Isometric Holds10 Sets
5 secs
-
3
One Arm Press3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
-
-
-
4
Bird Dogs3 Sets
10 secs
-
5
MMS Barbell Complex2 Sets
5 Reps
-
6
Safety Bar Squat2 Sets
30 Reps
-