6 week program from mass made simple
TRANSCRIPT
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 1/40 1
Monday uesday Wednesday Tursday Friday Saturday Sunday
Week 1 Train
Day 1
Rest Recharge Train
Day 2
Rest Recharge Train
Day 3
Week 2 Rest Recharge Train
Day 4
Rest Recharge Train
Day 5
Rest
Week 3 Recharge Train
Day 6
Rest Recharge Train
Day 7
Rest Recharg
Week 4 Train
Day 8
Rest Recharge Train
Day 9
Rest Recharge Train
Day 10
Week 5 Rest Recharge Train
Day 11
Rest Recharge Train
Day 12
Rest
Week 6 Recharge Train
Day 13
Rest Recharge Train
Day 14
Rest Recharg
Week 7 Assess the program
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 2/40122
Week One
Monday: raining Day One
uesday: Rest
Wednesday: Recharge
Tursday: raining Day wo
Friday: Rest
Saturday: Recharge
Sunday: raining Day Tree
Beginning weight, Monday __________
Nutritional instructions:
Begin experimenting with three meals and multiple daily snacks—see page 51.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 3/40 1
WEEK ONE, MONDAY — RAINING DAY ONE DAE ____________________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then…Weight used Weight used
Easy weight, set o 5 Add weight, set o 5
Add weight, set o 5 Add weight, set o 5
Add weight, set o 5 Add weight, set o 5
Final weight, set o 5
Record this final weight _________
Bat Wings: esting weights
One-Arm Press: esting weights, starting with the weaker arm
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.Complex: Do three repetitions o each exercises. Add a little weight and repeat or a total o three
rounds. Record the weight used in each round.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats: One set o 30 with 95 pounds—i you’re lighter than 135, use an empty ba
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
10-second holds est 1: est 2: est 3:
Record this final weight _________
2-3 reps each arm est 1: est 2: est 3:
Record this final weight _________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 4/40124
WEEK ONE, UESDAY — RES DAE ______________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
▶ | ◀
WEEK ONE, WEDNESDAY — RECHARGE DAE ______________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choicesand movement quality discoveries, and remember to note things to work on next Recharge day.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 5/40 1
WEEK ONE, HURSDAY — RAINING DAY WO DAE _____________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. With the weight rom the last workout, do:
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using the weight rom Day One…
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do three repetitions o each exercises. Repeat or a total o five rounds. Add a little weig
afer the first three rounds. Te final weight is your starting weight next workout.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3: Round 4: Round 5:
High-Rep Back Squats: See page 71 or weight instructions.
2 sets o 30 reps — Record your weights used here:___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
10 five-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 6/40126
WEEK ONE, FRIDAY — RES DAE ______________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
▶ | ◀
WEEK ONE, SAURDAY — RECHARGE DAE ______________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choicesand movement quality discoveries, and remember to note things to work on next Recharge day.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 7/40 1
WEEK ONE, SUNDAY — RAINING DAY HREE DAE _____________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. With the weight rom the last workout, do:Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
I all reps completed, next workout move up to:
Bat Wings: Using the weight rom Day One…
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
I all reps completed, next workout move up to:
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions o each exercises. Repeat or a total o two rounds.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2:
High-Rep Back Squats: See page 73 or weight instructions.
2 sets o 30 reps — Record your weights used here:___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
10 five-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 8/40128
Week wo
Monday: Rest
uesday: Recharge
Wednesday: raining Day Four
Tursday: Rest
Friday: Recharge
Saturday: raining Day Five
Sunday: Rest
Beginning weight, Monday __________
Nutritional instructions:
Drink a protein shake beore going to bed—see page 51.
Program weaks:
Tere are only two workouts this week, but a lot o additional protein. Tis is an
important week to track moods and size gains.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 9/40 1
WEEK WO, MONDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK WO, UESDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 10/40130
WEEK WO, WEDNESDAY — RAINING DAY FOUR DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. Ten, with the old weight rom last Sunday, do asmany as up to 10:
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
With the old weight rom last Sunday, do as many reps as 10
Bat Wings: Using the weight rom Day One…
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Finish all reps o each exercise beore moving on. Repeat or a total o three rounds.Use the weight you handled Sunday.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats: See page 75 or weight instructions.
3 sets o 30 reps — Record your weights used here:___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 11/40 1
WEEK WO, HURSDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK WO, FRIDAY — RECHARGE DAE _____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choicesand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 12/40132
WEEK WO, SAURDAY — RAINING DAY FIVE DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. With the new goal weight used last workout, do:Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together.
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions o each exercise. Repeat or a total o three rounds.Use the weight you handled last time.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats: See page 77-78 or weight AND set/rep instructions.
Record your weights and reps here:___________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 5-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 13/40 1
WEEK WO, SUNDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
As we end week two, make note o what seems to be working or not working or you.
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
________________________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 14/40134
Week Tree
Monday: Recharge
uesday: raining Day Six
Wednesday: Rest
Tursday: Recharge
Friday: raining Day Seven
Saturday: Rest
Sunday: Recharge
Beginning weight, Monday __________
Nutritional instructions:
Add an additional scoop o protein just prior to training—see page 52.
Program weaks:
Tere are only two workouts this week, but a lot o additional protein. Tis, too, is
an important week to track moods and size gains.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 15/40 1
WEEK HREE, MONDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Anything you tried and need to remember rom yesterday’s notes?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 16/40136
WEEK HREE, UESDAY — RAINING DAY SIX DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5—10. With the new goal weight used last workout, do:Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together.
One-Arm Press: Light warm-up, then, try to use a heavier weight. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions o each exercise. Repeat or a total o five rounds. Use the weightyou handled last time i possible, but going lighter on the first and last set is also okay.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
High-Rep Back Squats to Fify : See page 80-81 or weight AND set/rep instructions.
Record your weights and reps here:___________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 5-second holds with:
Round 1: Round 2: Round 3: Round 4: Round 5:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 17/40 1
WEEK HREE, WEDNESDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK HREE, HURSDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 18/40138
WEEK HREE, FRIDAY — RAINING DAY SEVEN DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… It’s Max Doubles. We’re looking or two clean, heavy reps.Weight used
oday’s Max Double
Bat Wings: Using the same weight as last workout… Squeeze the shoulder blades together.
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions o each exercise. Repeat or a total o three rounds.
Move the weight up each set.Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats: See page 83-84 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
__________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 19/40 1
WEEK HREE, SAURDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK HREE, SUNDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 20/40140
Week Four
Monday: raining Day Eight
uesday: Rest
Wednesday: Recharge
Tursday: raining Day Nine
Friday: Rest
Saturday: Recharge
Sunday: raining Day en
Beginning weight, Monday __________
Nutritional instructions:
Add five grams o creatine daily—see page 53.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 21/40 1
WEEK FOUR, MONDAY — RAINING DAY EIGH DAE _____________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets o 2 reps with 20 pounds less than Friday’s Max Double.Weight used or 5 sets o 2 reps
Bat Wings: Using the same weight… or you can experiment with a heavier weight.
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arWeight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do two repetitions o each exercise. Repeat or a total o five rounds.
Move the weight up each set.Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3: Round 4: Round 5:
High-Rep Back Squats to Fify : See page 86-87 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | _________
__________ | ___________ | ___________ | _________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 22/40142
WEEK FOUR, UESDAY — RES DAE ______________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
▶ | ◀
WEEK FOUR, WEDNESDAY — RECHARGE DAE ______________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choicesand movement quality discoveries, and remember to note things to work on next Recharge day.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 23/40 1
WEEK FOUR, HURSDAY — RAINING DAY NINE DAE _____________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets o 3 reps with 20 pounds less than Friday’s Max Double.Weight used or 5 sets o 3 reps
Bat Wings: Using the same weight… or you can experiment with a heavier weight.
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arWeight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do two repetitions o each exercise. Repeat or a total o three rounds.Start with the weight you ended with on Monday, and move the weight up each set.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats: See page 89-90 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | _________
__________ | ___________ | ___________ | _________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 24/40144
WEEK FOUR, FRIDAY — RES DAE ______________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
▶ | ◀
WEEK FOUR, SAURDAY — RECHARGE DAE ______________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choicesand movement quality discoveries, and remember to note things to work on next Recharge day.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ______________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 25/40 1
WEEK FOUR, SUNDAY — RAINING DAY EN DAE _____________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… using the weight rom the last two workout, two sets o 2—3—
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight.…
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker ar
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do two repetitions o each exercise. Repeat or a total o five rounds.Use the heaviest weight rom Tursday.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3: Round 4: Round 5:
High-Rep Back Squats to Fify : See page 92-93 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | _________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 26/40146
Week Five
Monday: Rest
uesday: Recharge
Wednesday: raining Day Eleven
Tursday: Rest
Friday: Recharge
Saturday: raining Day welve
Sunday: Rest
Beginning weight, Monday __________
Nutritional instructions:
Add a two-scoop protein shake upon rising daily—see page 53.
Program weaks:I you are ollowing the tweaks exactly, today…beyond meals and snacks…you will
have five scoops o protein and some creatine. Let’s make some progress!
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 27/40 1
WEEK FIVE, MONDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK FIVE, UESDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 28/40148
WEEK FIVE, WEDNESDAY — RAINING DAY ELEVEN DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… It’s Max Doubles. We’re looking or two clean, heavy reps.
Weight used
oday’s Max Double
Bat Wings: Using a heavier weight.…
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions o each exercise. Repeat or a total o three rounds. Start with alighter weight on the first sent and try to match last workout’s weight on the final sets.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats to Fify : See page 95-96 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Five 10-second holds with:
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 29/40 1
WEEK FIVE, HURSDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK FIVE, FRIDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 30/40150
WEEK FIVE, SAURDAY — RAINING DAY WELVE DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets o 2 reps with 20 pounds less than Wednesday’s Max Double.
Bat Wings: Using a heavier weight.…
Five 5-10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do three repetitions o each exercise. Repeat or a total o three rounds.Use the heaviest weight you used Wednesday.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats to Fify : See page 98 -99 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Weight used or 5 sets o 2 reps
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 31/40 1
WEEK FIVE, SUNDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
As we end week five with one week to go, take some time to reocus in order to end ully en-gaged. Make note o anything you think o that’s been holding you back, or that you’ve beenneglecting so you can fix them in the upcoming final week push.
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 32/40152
Week Six
Monday: Recharge
uesday: raining Day Tirteen
Wednesday: Rest
Tursday: Recharge
Friday: raining Day Fourteen
Saturday: Rest
Sunday: Recharge
Beginning weight, Monday __________
Nutritional instructions:
Add a one-scoop protein drink afer finishing your workouts—see page 54.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 33/40 1
WEEK SIX, MONDAY — RECHARGE DAE _____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Anything you need to remember rom yesterday’s notes to help make this week a success?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 34/40154
WEEK SIX, UESDAY — RAINING DAY HIREEN DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets o 3 reps with the same weight as last Saturday.
Bat Wings: Using your normal weight.…
Five 10-second holds with:
One-Arm Press: Light warm-up, then try to move to a heavier weight. Start on the weaker arm.
Weight usedwo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do two repetitions o each exercise. Repeat or a total o five rounds.
Use the heaviest weight you’ve used.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3: Round 4: Round 5:
High-Rep Back Squats to Fify : See page 101-102 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
__________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Weight used or 5 sets o 3 reps
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 35/40 1
WEEK SIX, WEDNESDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK SIX, HURSDAY — RECHARGE DAE ____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 36/40156
WEEK SIX, FRIDAY — RAINING DAY FOUREEN DAE _______________________
General warm-up ☐ Five minutes of gentle moving—get the blood flowing ☐ Foam rolling (middle back, IT band, hamstrings and hip flexors) ☐ Static stretches for hip flexors, hamstrings, upper back and hot spots ☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… see page 103 or your bench press choice.
Max Bench:_______________ or
Bat Wings: Using your normal weight.…Five 10-second holds with:
One-Arm Press: Light warm-up, then try to stay with a heavier weight. Start on the weaker arm.
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do two repetitions o each exercise. Repeat or a total o three rounds.Use a moderate weight.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3:
High-Rep Back Squats to Fify : See page 104-105 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10.
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 37/40 1
WEEK SIX, SAURDAY — RES DAE ____________________________
Shop, organize, prepare ood
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
▶ | ◀
WEEK SIX, SUNDAY — RECHARGE DAE _____________________________
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choiceand movement quality discoveries, and remember to note things to work on next Recharge day
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
Other thoughts ____________________________________________________________
_________________________________________________________________________
________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 38/40158
Week Seven
Assess the program
Beginning weight, Monday __________
Please review the assessment questions on page 54 beore Monday, definitelybeore deciding where to take your training this week. Use the ollowing pagesto make good notes on your thoughts o the past six weeks. Tis may not seemimportant to you today, but next year when you decide to try this program again,
you’ll be very happy to have thorough notes on what worked and what did not.
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 39/40 1
If you honestly look over the six weeks, what parts worked? Did one tweak do better than allthe others for you? It might not be a bad idea to order them up from…
Best to Worst
_______________ Protein beore bed
_______________ Protein beore the workout
_______________ Creatine
_______________ Protein upon arising in the morning
_______________ Protein afer the workout
Also, take some time to think through the workouts. Yes, they’re simple—
Four lifs (really only two)
One unchanging complex
High-rep squats
If you made progress, how complex does your future training need to be?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
8/17/2019 6 Week Program From Mass Made Simple
http://slidepdf.com/reader/full/6-week-program-from-mass-made-simple 40/40
Notes:
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________