Five Week Intense Mass Plan

 

 

Goal:

            If you desire to participate in an interestingly intense mass plan, then this is a great one!  Your goal should be to eat big, train big, and recover big!  There are three parts to this program: 1) Diet, 2) Train, and 3) Recover!

 

 

Diet:

            Eight healthy and clean meals per day are what you have to achieve.  The set-up is as follows:

 

Meal one – (wake-up) protein shake

Meal two – oatmeal or cream of wheat (before work or school) / * if you workout, then add another protein shake after workout

Meal three – banana and protein bar

Meal four – (lunch time) lean meat, veggies, and complex carbs (brown rice or whole grain bread)

Meal five – apple or pear and protein bar

Meal six – (if you workout) post workout mass gaining protein shake

Meal seven – (dinner) lean meat, veggies, and complex carbs (sweet potato or whole grain rice)

Meal eight – (before bed) protein shake

 

• Eat every two to three hours
• Never miss meals
• Do not eat until full, only satisfied
• Only drink water and a lot of it all day
• Eat at least 1 gram of protein per pound of bodyweight spread over each meal with no more than 30 grams of protein per meal (Example – 200 pound person = 200 grams of protein throughout the day)
• Try to eat at least 1 gram of carbs (complex) per pound of bodyweight, but preferably 2 grams per pound per day (Example – 200 pound person = 200-400 grams of carbs throughout the day, but if you feel this is too much for you, then take in what feels right)

 

 

 

 

 

 

 

 

 

Training: (Each workout should be followed by one - two days off)

 

Week one

 

Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

 

*High in REPS to prep your BODY for what is to come!

 

Day 1 - legs

5 min. med. pace warm-up walk or bike

4 sets dumbbell squats 12-15 reps

4 sets leg extensions 12-15 reps

4 sets lying leg curls with toes pointed back 12-15 reps

4 sets seated calf raises 12-15 reps

4 sets hyperextensions 12-15 reps

4 sets inner/outer thigh machine 12-15 reps

abs - 4 sets ab machine and 4 sets hanging leg raises

finish with 20 min. med. pace walk or bike

 

 

Day 2 - arms and shoulders

5 min. warm-up

4 sets barbell shoulder presses 12-15 reps

4 sets alternating front dumbbell raises 12-15 reps

4 sets dumbbell side lateral raises 12-15 reps

4 sets dumbbell single arm overhead extension 12-15 reps

4 sets straight bar press downs 12-15 reps

4 sets barbell curls 12-15 reps

4 sets alternating dumbbell curls on incline bench 12-15 reps

abs - 4 sets decline bench crunches w/ 25 pound plate 4 sets hanging leg raises w/10 pound dumbbell between feet

20 min. walk or bike med. Pace

 

Day 3 - chest and back

5 min. warm-up

4 sets incline dumbbell presses 12-15 reps

4 sets incline dumbbell flyes 12-15 reps

4 sets Hammer Strength chest presses 12-15 reps

4 sets flat bench flyes 12-15 reps

4 sets cable crossovers 12-15 reps

4 sets two arm dumbbell rows 12-15 reps

4 sets wide front grip lat pull downs 12-15 reps

4 sets machine pullovers 12-15 reps

20 min. med. pace walk or bike

 

Week two -

                    

 

Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

 

*CHANGE in REPS to TRICK your BODY by going heavy and back to basics with five sets.

 

Day 1 - legs

5 min. med. pace warm-up walk or bike

5 sets barbell squats 8-10 reps

5 sets leg extensions 8-10 reps

5 sets lying leg curls 8-10 reps

5 sets seated calf raises 8-10 reps

5 sets hyperextensions w/25 lb dumbbell 8-10 reps

abs - 5 sets ab machine and 5 sets hanging leg raises

finish with 20 min. med. pace walk or bike

 

 

Day 2 - arms and shoulders

5 min. warm-up

5 sets barbell shoulder presses 8-10 reps

5 sets dumbbell side lateral raises 8-10 reps

5 sets dips 8-10 reps

5 sets barbell curls 8-10 reps

abs - 5 sets decline bench crunches w/ 25 pound plate and 5 sets hanging leg raises w/20 pound dumbbell between feet

20 min. walk or bike med. Pace

 

Day 3 - chest and back

5 min. warm-up

5 sets incline barbell bench presses 8-10 reps

5 sets flat bench presses 8-10 reps

5 sets decline bench presses 8-10 reps

5 sets Hammer Low rows 8-10 reps

5 sets wide front grip lat pull downs 8-10 reps

20 min. med. pace walk or bike

 

 

 

 

 

 

 

Week three -

                    

 

Workouts (first set or two should be challenging, but not as bad as 3, 4, and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

 

 

Day 1 - legs

5 min. med. pace warm-up walk or bike

5 sets dumbbell walking lunges 8-10 reps

5 sets leg extensions 8-10 reps

5 sets seated leg curls 8-10 reps

5 sets calf raises on leg press 8-10 reps

5 sets hyperextensions w/25 lb dumbbell 8-10 reps

abs - 5 sets ab machine and 5 sets hanging leg raises

finish with 20 min. med. pace walk or bike

 

 

Day 2 - arms and shoulders

5 min. warm-up

5 sets dumbbell shoulder presses 8-10 reps

5 sets dumbbell alternating front raises 8-10 reps

5 sets rope press downs 8-10 reps

5 sets dumbbell curls 8-10 reps

abs - 5 sets decline bench crunches w/ 35 pound plate and 5 sets hanging leg raises w/25 pound dumbbell between feet

20 min. walk or bike med. Pace

 

Day 3 - chest and back

5 min. warm-up

5 sets incline dumbbell presses 8-10 reps

5 sets flat dumbbell presses 8-10 reps

5 sets decline dumbbell presses 8-10 reps

5 sets one arm dumbbell rows 8-10 reps

5 sets reverse grip shoulder width lat pull downs 8-10 reps

20 min. med. pace walk or bike

 

 

 

 

 

 

 

 

 

Week four -

                    

 

Workouts (first set or two should be challenging, but not as bad as 3, 4, and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).

 

 

Day 1 - legs

5 min. med. pace warm-up walk or bike

5 sets dumbbell walking lunges 8-10 reps

5 sets leg extensions 8-10 reps

5 sets seated leg curls 8-10 reps

5 sets calf raises on leg press 8-10 reps

5 sets hyperextensions w/25 lb dumbbell 8-10 reps

abs - 5 sets ab machine heavy and 5 sets hanging leg raises w/ 20 pound dumbbell

finish with 20 min. med. pace walk or bike

 

 

Day 2 - arms and shoulders

5 min. warm-up

4 sets barbell shoulder presses 8-10 reps

4 sets dumbbell alternating front raises 8-10 reps

4 sets dumbbell side lateral raises 8-10 reps

4 sets dumbbell rear lateral raises 8-10 reps

4 sets dips 8-10 reps

4 sets triceps dumbbell kickbacks 8-10 reps

4 sets dumbbell curls 8-10 reps

4 sets seated dumbbell concentration curls 8-10 reps

abs - 5 sets decline bench crunches w/ 45 pound plate and 5 sets hanging leg raises

20 min. walk or bike med. Pace

 

Day 3 - chest and back

5 min. warm-up

4 sets incline dumbbell presses 8-10 reps

4 sets incline dumbbell flyes 8-10 reps

4 sets flat dumbbell presses 8-10 reps

4 sets flat dumbbell flyes 8-10 reps

4 sets decline dumbbell presses 8-10 reps

4 sets one arm dumbbell rows 8-10 reps

4 sets machine back pullovers 8-10 reps

4 sets regular pull ups 8-10 reps

20 min. med. pace walk or bike

 

 

 

Week five -

Your routine for this week will look weird, but it is fine and designed to trick your body so it will not get used to or adapt to your regular body part splits. Here is this week's routine:

Day 1 -
Total body routine, but very light:
warm-up
bench press 4 sets 10-12 reps
one arm dumbbell rows 4 sets 10-12 reps
military press standing 4 sets 10-12 reps
barbell curls 4 sets 10-12 reps
dips 4 sets 10-12 reps
hanging leg raises 4 sets 10-12 reps
barbell squats 4 sets 10-12 reps
seated calf raises 4 sets 10-12 reps
hyperextensions 4 sets 10-12 reps

Day 2 -
Total body again with same routine as Wednesday, but with 4 sets of 6-8 reps.


Day 3 -
Last total body, and with different exercises all done light at 5 sets of 12-15 reps:
deadlifts (good posture - butt out low back in and do not look down while performing)
push-ups
lunges
dumbbell curls
triceps rope pressdowns
dumbbell shoulder lateral raises
standing calf raises without weight
regular floor crunches

 

 

Recover:

            Make sure you get at least eight hours of sleep per night.  If you are able, get an hour and a half nap in the afternoon.  Make sure not to party until the wee hours of the morning and or get to bed too late.  Get your body on a healthy and structured sleep schedule.  Eat big, train big, and recover big!  Never give up!

 

- David Gluhareff – www.trainwithdave.com