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MASS MOVES MASS
by Brady V.
Program Description
Gain strength by getting bigger and more jacked,ideally for those in a calorie surplus,good for grapplers that need to fill in their weight class,gym bros,and off season powerlifters
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 25, 2024 05:07
Last Edited
May 07, 2024 10:02
down_app
Week 1
1 / 12 Weeks
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)
3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
@9
2
Block Pull (Barbell)
1 Set
AMRAP
85%
3
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge
2 Sets
2 mins
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Neck Extension
2 Sets
12 Reps
@9
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)
3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
@9
2
Block Pull (Barbell)
1 Set
AMRAP
85%
3
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge
2 Sets
2 mins
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)
3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
@9
2
Block Pull (Barbell)
1 Set
AMRAP
85%
3
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge
2 Sets
2 mins
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)
3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
@9
2
Block Pull (Barbell)
1 Set
AMRAP
85%
3
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge
2 Sets
2 mins
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
3 Sets
5-7 Reps
80%
3
Snatch Deadlift
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8.5
@9
3
Pin Press Bench (Barbell)
5 Sets
1 Reps
@9
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
Day 3
1
Box Squat (Barbell)
7 Sets
2 Reps
85%
2
Block Pull (Barbell)
1 Set
AMRAP
90%
3
Hamstring Curl
2 Sets
15-20 Reps
@9
4
Lunge (Dumbbell)
2 Sets
2 mins
@9
Day 4
1
Lat Pulldown
6 Sets
6-10 Reps
@8.5-9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
@8
@9
6
Preacher Curl (Barbell)
1 Set
AMRAP
@9.5
7
Neck Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
3 Sets
5-7 Reps
80%
3
Snatch Deadlift
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8.5
@9
3
Pin Press Bench (Barbell)
5 Sets
1 Reps
@9
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
Day 3
1
Box Squat (Barbell)
7 Sets
2 Reps
85%
2
Block Pull (Barbell)
1 Set
AMRAP
90%
3
Hamstring Curl
2 Sets
15-20 Reps
@9
4
Lunge (Dumbbell)
2 Sets
2 mins
@9
Day 4
1
Lat Pulldown
6 Sets
6-10 Reps
@8.5-9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
@8
@9
6
Preacher Curl (Barbell)
1 Set
AMRAP
@9.5
7
Neck Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
3 Sets
5-7 Reps
80%
3
Snatch Deadlift
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8.5
@9
3
Pin Press Bench (Barbell)
5 Sets
1 Reps
@9
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
Day 3
1
Box Squat (Barbell)
7 Sets
2 Reps
85%
2
Block Pull (Barbell)
1 Set
AMRAP
90%
3
Hamstring Curl
2 Sets
15-20 Reps
@9
4
Lunge (Dumbbell)
2 Sets
2 mins
@9
Day 4
1
Lat Pulldown
6 Sets
6-10 Reps
@8.5-9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
@8
@9
6
Preacher Curl (Barbell)
1 Set
AMRAP
@9.5
7
Neck Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
3 Sets
5-7 Reps
80%
3
Snatch Deadlift
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8.5
@9
3
Pin Press Bench (Barbell)
5 Sets
1 Reps
@9
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
Day 3
1
Box Squat (Barbell)
7 Sets
2 Reps
85%
2
Block Pull (Barbell)
1 Set
AMRAP
90%
3
Hamstring Curl
2 Sets
15-20 Reps
@9
4
Lunge (Dumbbell)
2 Sets
2 mins
@9
Day 4
1
Lat Pulldown
6 Sets
6-10 Reps
@8.5-9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
@8
@9
6
Preacher Curl (Barbell)
1 Set
AMRAP
@9.5
7
Neck Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
3 Sets
5-7 Reps
80%
3
Snatch Deadlift
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8.5
@9
3
Pin Press Bench (Barbell)
5 Sets
1 Reps
@9
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
Day 3
1
Box Squat (Barbell)
7 Sets
2 Reps
85%
2
Block Pull (Barbell)
1 Set
AMRAP
90%
3
Hamstring Curl
2 Sets
15-20 Reps
@9
4
Lunge (Dumbbell)
2 Sets
2 mins
@9
Day 4
1
Lat Pulldown
6 Sets
6-10 Reps
@8.5-9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
@8
@9
6
Preacher Curl (Barbell)
1 Set
AMRAP
@9.5
7
Neck Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Snatch Deadlift
1 Set
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@9
@8
@9
Day 2
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Seated Overhead Press (Barbell)
1 Set
3-5 Reps
@8-9
4
Bent Over Row (Barbell, Paused)
3 Sets
5-7 Reps
@9
5
Neck Extension
3 Sets
20 Reps
@8.5
Day 3
1
Box Squat (Barbell)
1 Set
AMRAP
90%
2
Block Pull (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
3
Box Jump
3 Sets
1 mins
@9
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Larsen Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1 Set
0.5-1 mins
@9
6
Preacher Curl (Barbell)
1 Set
0.5-1 mins
@9
Day 1
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Snatch Deadlift
1 Set
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@9
@8
@9
Day 2
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Seated Overhead Press (Barbell)
1 Set
3-5 Reps
@8-9
4
Bent Over Row (Barbell, Paused)
3 Sets
5-7 Reps
@9
5
Neck Extension
3 Sets
20 Reps
@8.5
Day 3
1
Box Squat (Barbell)
1 Set
AMRAP
90%
2
Block Pull (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
3
Box Jump
3 Sets
1 mins
@9
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Larsen Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1 Set
0.5-1 mins
@9
6
Preacher Curl (Barbell)
1 Set
0.5-1 mins
@9
Day 1
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Snatch Deadlift
1 Set
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@9
@8
@9
Day 2
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Seated Overhead Press (Barbell)
1 Set
3-5 Reps
@8-9
4
Bent Over Row (Barbell, Paused)
3 Sets
5-7 Reps
@9
5
Neck Extension
3 Sets
20 Reps
@8.5
Day 3
1
Box Squat (Barbell)
1 Set
AMRAP
90%
2
Block Pull (Barbell)
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
3
Box Jump
3 Sets
1 mins
@9
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Larsen Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1 Set
0.5-1 mins
@9
6
Preacher Curl (Barbell)
1 Set
0.5-1 mins
@9