project mass workout plan pdf

Sedentary BMR x 12 little or no exercise desk job Lightly Active BMR x 1375 light exercisesports 1-3 days a week Moderately Active BMR x 155 moderate exercisesports 3-5 days a week. MASS PHASE 1 WORKOUTS LEGS PHASE 1.

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Workoutshit-mass-3-day-split HIT MASS PROGRAM.

. Avoid adding excess body fat. 4000 Calories 250g Protein 100g Fat 525g Carbs. You will train on a 4 day split routine resting on Wednesdays and the weekends.

This program takes no prisoners in its mission to build as much muscle as is humanly possible in only 3 months. 6 Weeks Days Per Week. Its focus is to help increase muscle gain and strength development.

To get the most out of this program you need to be eating BIG. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Build as much muscle mass as possible.

Just because youre training each muscle twice a week doesnt necessarily mean youll do the same workouts. Project Mass is a cutting-edge training nutrition and supplement program designed to help you build maximum size. I wrote the Project Mass review because I realized not everybody has the time to be at the gym for 2-3 hours a day.

Calculate Total Daily Energy Expenditure TDEE Estimate your daily physical activity level based on activity level and multiply by your BMR. Day 6 Rest. Perform any form of cardio for a total of 14 minutes Warm ups 1 x 12 1 x 12 1 x 12 1 x 12 Two minute warm-up Work sets X 6-8 X 6-8 4 x 8-10 8-10.

Heres an example of a basic bodybuilding back workout. Heres your new training split. Weekly Meal Plan 6 Meals Breakfast Chipolata sausages boiled egg and spinach and rocket mix Morning snack Cottage cheese and cherry tomatoes Lunch Slow cooked.

Build as much muscle as possible in 12 weeks. Heres what youll achieve. Its a lot of food but you need to push it for six weeks.

To add mass we will use basic building-block exercises with an emphasis on going heavy. That with the diet and supplementation plan and youve got the recipe for adding a great deal of quality size to your entire body. Your rep tempo should be slow and controlled.

Day 1 Chest Triceps and calves. Were looking at targeting every muscle every fiber and every angle in this comprehensive strength program. The glance of 30-Day Muscle Building Workout SchedulePlan for Beginners especially for men.

Day 2 Quadriceps and Core. Exercises and workouts are kept extremely simple with a maximum of 2 exercises per workout. Improve strength and power.

Day 4 Back Biceps and Wrist. Acclimatize your body to high volume training. Each workout is roughly 60 minutes and doesnt have you doing a ton of extra work.

Day 2 Tuesday Barbell curl Close-grip bench press Leg press Barbell squat Dumbbell Romanian deadlift Seated calf raise Incline sit-up Optional Interval training. The project mass review was. Barbell Cables Dumbbells Machines Author.

Day 8 Chest Triceps and calves. Multiply 250 x 4 4 calories in a gram of protein 1000. 12 Week Free Bodybuilding Program Goals.

Heres an example workout from Week 3. Build Muscle Training Level. This is how you grow.

Day 2 Back Biceps and Wrist Exercise Sets Reps Pull-Ups 3 AMRAP Deadlift 3 10 8 8 Lat Pulldown 3 12 10 10 Seated Cable Rowing 3 12 10 10 Single-Arm Dumbbell Row 3 12 10 8 Standing Barbell Curl 4 12 10 8 Dumbbell Twisting Curl 3 12 10 8 Dumbbell Hammer Curl 3 12 10 8 Wrist Curl. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises.

Project Mass is the IDEAL workout program for the people that dont have 5 hours to spend in the gym every day. 4 x 8 drop set on final set Lat Pulldowns. Day 7 Rest.

For a 200 Pound Man. Day 3 Rest. Then 100 x 9 9 calories in a gram of fat 900.

Day 5 Shoulder Hamstrings and Glutes. If you review as much research as I. Thursday Exercise Actual Target Sets Rest secs Squat 5 - 20 1-3 Push Ups 3 - 20 1-3 60 - 120 So for this workout you will perform 5 - 20 Squats and then 3 - 20 Push Ups.

4 x 10 drop set on final set As you can see youre building the strength and dense muscle with barbell rows and staying heavy with the dumbbell rows. Record your workouts It doesnt matter whether you use your mobile a tablet or even just good old fashioned pen and paper you need to be recording your workouts. Increase strength in the 6-8 rep range.

Focus on the eccentric contraction of the muscle. WED SAT REP RANGES ARNOLD STAYED WITH 5 SETS OF 8-12 REPS. 3 DAY HIGH INTENSITY SPLIT Main Goal.

This is a gradual increase in training stress placed on the body. 3 Days Time Per Workout. Muscle Building Workout Plans Pdf.

The Simple Plan for Serious Mass. To see optimal results from this training plan you need to be apply whats known as progressive overload. The muscle building program is suitable for beginners and intermediates.

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