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Unlock True Mass
by Adam M.
38 athletes joined
Program Description
Every set to failure Hypertrophic with Strength using SBD with a ORM at end Notes*** This is my first program, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Also the rest day is after legs every time before “After rest day ch tri” This follows a 10-12 set per body part split Test of strength gains at end You can swap out assisted exercises for bw or even weighted variations I didn’t add in any Abs bc I forgot lol, you can add in 1-2 sets of abs after every training session if they are lagging or you just wanna have monster abs, take all of the sets to failure and don’t treat it like cardio.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Powerbuilding, Athletics, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 15, 2024 05:53
Last Edited
Jun 16, 2024 04:50
down_app
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 6
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 4
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Seated Hamstring Curl
5 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 5
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 4
1
Pull-Up (Assisted)
1 Set
5-7 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
7-10 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 2
1
Box Jump
1 Set
3-6 Reps
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
6
Leg Extension
2 Sets
5-7 Reps
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 6
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Seated Hamstring Curl
5 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 4
1
Box Jump
1 Set
3-6 Reps
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
6
Leg Extension
2 Sets
5-7 Reps
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Assisted)
1 Set
5-7 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
7-10 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 2
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 4
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 5
1
Pull-Up (Assisted)
1 Set
5-7 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
7-10 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 6
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 3
1
Box Jump
1 Set
3-6 Reps
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
6
Leg Extension
2 Sets
5-7 Reps
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 3
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 4
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 1
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Seated Hamstring Curl
5 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Box Jump
1 Set
3-6 Reps
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
5
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
6
Leg Extension
2 Sets
5-7 Reps
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 3
1
Walk
1 Set
1 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
3
Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
Day 2
1
Clean Deadlift
1 Set
1 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lat Pulldown
2 Sets
1 Set
7-10 Reps
7-10 Reps
@9
@9.5
4
Rear Delt Fly (Machine)
2 Sets
1 Set
7-10 Reps
7-10 Reps
@9
@9.5
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Alternating Dumbbell Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
Day 5
1
Front Squat (Barbell)
1 Set
1 Reps
@10
2
Seated Hamstring Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5