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Mass Made Simple by Dan John
by RdrewS
37 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
May 31, 2024 01:48
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
5 Reps
2
Batwing Isometric Holds
2 Sets
10 secs
3
One Arm Press
5 Sets
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
3 Reps
6
Safety Bar Squat
1 Set
30 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
10 Sets
5 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
5 Sets
3 Reps
6
Safety Bar Squat
2 Sets
30 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
10 Sets
5 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
2 Sets
5 Reps
6
Safety Bar Squat
2 Sets
30 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
5 Sets
5 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
5 Reps
6
Safety Bar Squat
1 Set
2 Sets
1 Set
5 Reps
30 Reps
15 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
2 Reps
3 Reps
5 Reps
10 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
5 Reps
6
Safety Bar Squat
3 Sets
25 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
10 Reps
2
Batwing Isometric Holds
5 Sets
5 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
5 Sets
10 secs
5
MMS Barbell Complex
5 Sets
5 Reps
6
Safety Bar Squat
1 Set
2 Sets
1 Set
5 Reps
10 Reps
50 Reps
Day 2
1
Bench Press (Barbell)
1 Set
2 Reps
@10
2
Batwing Isometric Holds
10 Sets
5 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
5 Sets
10 secs
5
MMS Barbell Complex
3 Sets
5 Reps
6
Safety Bar Squat
4 Sets
3 Sets
5 Reps
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
2 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
5 Sets
10 secs
5
MMS Barbell Complex
5 Sets
2 Reps
6
Safety Bar Squat
1 Set
1 Set
1 Set
5 Reps
10 Reps
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
2 Reps
6
Safety Bar Squat
3 Sets
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
5 Sets
2 Reps
6
Safety Bar Squat
2 Sets
1 Set
1 Set
5 Reps
10 Reps
50 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
5 Reps
6
Safety Bar Squat
2 Sets
1 Set
1 Set
5 Reps
10 Reps
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
2 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
3 Reps
6
Safety Bar Squat
2 Sets
1 Set
1 Set
5 Reps
10 Reps
50 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
3 Sets
3 Sets
3 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
5 Sets
2 Reps
6
Safety Bar Squat
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
10 Reps
50 Reps
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
2 Sets
1 Reps
2 Reps
3 Reps
5 Reps
@10
2
Batwing Isometric Holds
5 Sets
10 secs
3
One Arm Press
2 Sets
2 Sets
2 Sets
2 Reps
3 Reps
5 Reps
4
Bird Dogs
3 Sets
10 secs
5
MMS Barbell Complex
3 Sets
2 Reps
6
Safety Bar Squat
2 Sets
1 Set
1 Set
5 Reps
3 Reps
50 Reps