MASS

4 days a week with heavy upper body focus. Hypertrophy focus. Recover from a classic upper / lower split by turning a lower day into a bro day. There you mainly train shoulders and arms but can add every lacking accessory muscle group to fix imbalances.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Hack Squat

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Day

Seated Shoulder Press (Dumbbell)

Upper w/ Push Focus

Yates Row

Single Arm Row (Cable)

Standing Pullover (Cable)

Lateral Raise (Cable)

Skiers

Wrist Curls

Bro Day

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