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 By: David Gluhareff 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!
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
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!
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
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
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 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
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 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 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 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 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 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
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
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
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
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, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty-five years old. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com. 5 weeks too long for you? Check out the 4 week program here! Thanks, Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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