Bobby Maximus Next Level Mass Gain www.bobbymaximus.

com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: 60 minute Row/Ride @ Workout: 60 minute Row/Ride @ Workout: REST
10 minute cardiovascular 10 minute cardiovascular Easy Pace 10 minute cardiovascular Easy Pace 10 minute cardiovascular
warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace

Then: Then:
Then: Then:
3x10 Shoulder Dislocate 3x10 Shoulder Dislocate
2x5 Wall Squat 2x5 Wall Squat
Then: Then:
2x10 Squat 2x10 Squat
2x (30sec work/30sec Work Up To Heavy
2x5 Goblet Squat @ 25# 2x5 Goblet Squat
“rest”) Push Press @ 2 x Barbell Overhead Press
2x20m Lunge Then:
10lbs Dumbbells. “Rest” is Then:
Then: Work up to Heavy Deadlift
in Overhead position. Three 5x2 Barbell Overhead
Work up To Heavy Back Then:
Sets, Rest 60sec between Press @ 80% 1RM
Squat 
 5x2 Deadlift @ 80% 1RM
each. 
 Rest 2 minutes between
Then: Rest 2 minutes between
Then: each set
10x10 Back Squat @ 50% sets 

50x Pull-up (slow, Then:
1RM Then:
controlled, no kip, dead “Ticket To Gainzville”:
Rest 2 minutes between 10x Heavy Goblet Squat
hang)
 Barbell Bench Press +
sets (use 60-90lbs) +
Then: 
 Pull-up + Barbell
Then: 20x Heavy Barbell
Work up to Heavy Bench Overhead Press + Barbell
10x 30sec Wall Sit (Strict) Reverse Lunge (Moderate
Press Bent Row
Then: 
 to Heavy i.e. 95-135lbs)
Then: 10-9-8-7-6-5-4-3-2-1 reps
Cool Down Ten Sets, Rest 90sec
10x10 Bench Press @ of each between sets
40-50% 1RM Choose a weight for each Then:
Rest 2 minutes between sets that makes it moderately 3x10 RDL @ 95-135#
Then: difficult to complete the Rest 60 seconds between
“Push-Up Maximus”: first ten reps 
 Then:
10x Push-up + Then: 3x10 Straight Leg Deadlift
10sec Rest 10x 30sec Push-up @ 95-135lbs
Ten Rounds Position Plank Rest 60sec between sets
Then: Then: 

100x Curl-up Cool Down
Then:
Cool Down

A B C D E F G
Bobby Maximus Next Level Mass Gain www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: 60 minute Row/Ride @ Workout: 60 minute Row/Ride @ Workout: REST
10 minute cardiovascular 10 minute cardiovascular Easy Pace 10 minute cardiovascular Easy Pace 10 minute cardiovascular
warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace

Then: Then: Then: Then:
3x10 Shoulder Dislocate 2x5 Wall Squat 3x10 Shoulder Dislocate 2x5 Wall Squat
Then: 2x10 Squat Then: 2x10 Squat
2x (30sec work/30sec 2x5 Goblet Squat @ 25# 2x (30sec work/30sec 2x5 Goblet Squat
“rest”) Push Press @ 2 x 2x20m Lunge “rest”) Push Press @ 2 x Then: 

10lbs Dumbbells. “Rest” is Then: 10lbs Dumbbells. “Rest” is Work Up To Heavy
in Overhead position. Three Work up To Heavy Back in Overhead position. Barbell Front Squat
Sets, Rest 60sec between Squat 
 Three Sets, Rest 60sec Then:
each.
 Then: between each.
 5x2 Front Squat @ 80%
Then: 
 10x10 Back Squat @ Then: 1RM
Work up to Heavy Bench ~50% 1RM (If you were Practice Pull-up, Push-up Rest 2 minutes between
Press able to complete last & Dip sets
Then: week’s reps and sets then Then: 
 Then:
10x10 Bench Press @ add 10-15# to BB this “Holy Trinity: Back Squat + Front Squat
40-50% 1RM (If you were week. For example if you 30 minutes of: 
 10-1 Ladder of Each @
able to complete last week’s were able to do 10x10 @ Max Pull-up 135#
reps and sets then add 225# then this week use Max Dip 10x + 10x + 9x + 9x + etc
10-15# to BB this week. 235#) Max Push-up until one rep of each
For example if you were Rest 2 minutes between As many quality reps as Then:
able to do 10x10 @ 225# sets possible in 30 minutes 
 5x10 Straight Leg DL @
then this week use 235#) Then: Then: 95-135#
Rest 2 minutes between sets 4x (30sec Work/30sec 100x Curl-up Then:
Then: “Rest”) Squat. “Rest” is in Then: 
 100x Curl-up
“50QR”: low parallel position Cool Down Then:
50x Pull-up + 50x Dip + Two Sets, Rest 2 minutes Cool Down
50x Push-up between each
Then: Then:
100x Curl-up Cool Down
Then:
Cool Down

A B C D E F G
Bobby Maximus Next Level Mass Gain www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout: Workout: 60 minute Row/Ride @ Workout: 60 minute Row/Ride @ Workout: REST
10 minute cardiovascular 10 minute cardiovascular Easy Pace 10 minute cardiovascular Easy Pace 10 minute cardiovascular
warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace
Then: Then: Then: Then:
3x10 Shoulder Dislocate 2x5 Wall Squat 25x Pull-up 2x5 Wall Squat
Then: 2x10 Squat 25x Push-up 2x10 Squat
2x (30sec work/30sec 2x5 Goblet Squat @ 25# Then: 2x5 Goblet Squat
“rest”) Push Press @ 2 x 2x20m Lunge 2x (30sec Work/30sec Then:
10lbs Dumbbells. “Rest” is Then: “Rest”) Push Press @ 2 x Work up to Heavy DL 

in Overhead position. Three Work up To Heavy Back 10# DB. “Rest” is in Then:
Sets, Rest 60sec between Squat 
 overhead position. Two 6x2 DL @ 75% 1RM
each.
 Then: Sets, Rest 60sec between Rest 2 minutes between
Then: 
 10x10 Back Squat @ each sets
Work up to Heavy Bench ~50% 1RM (If you were Then: Then:
Press able to complete last 10x10 Heavy Dumbbell 8x8 Deadlift @ Moderate
Then: week’s reps and sets then Row. Use a Heavy Weight. Weight (i.e. 185-225lbs)
10x10 Bench Press @ add 10-15# to BB this Rest 90sec between each Explosive Lift and 4
40-50% 1RM (If you were week. For example if you set second negative
able to complete last week’s were able to do 10x10 @ Then: More Straight Legged
reps and sets then add 225# then this week use Pull-up Ladder: Then:
10-15# to BB this week. 235#) Start Clock and in first 5x10 Romanian Deadlift
For example if you were Rest 2 minutes between minute do 1x Pull-up. In with Heavy DB or KB.
able to do 10x10 @ 225# sets the second minute do 2x Make sure to exaggerate
then this week use 235#) Then: Pull-up. In the third minute the stretch
Rest 2 minutes between sets 4x (30sec Work/30sec do 3x Pull-up. Continue Then:
Then: Rest) Frog Hop @ >25 this pattern until you 10x30sec Push-up Position
100x Pull-up reps per interval pace cannot do desired amount Plank 

Strict, Dead Hang, No Kip Two Sets, Rest 2 minutes of Pull-ups Then: 

Then: between sets Should last about 12-15 Cool Down
100x Curl-up 
 Then: minutes
Then: 
 Cool Down Then: 

Cool Down Cool Down

A B C D E F G
Bobby Maximus Next Level Mass Gain www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: 60 minute Row/Ride @ Workout: 60 minute Row/Ride @ Workout: REST
10 minute cardiovascular 10 minute cardiovascular Easy Pace 10 minute cardiovascular Easy Pace 10 minute cardiovascular
warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace warm-up @ Easy pace

Then: Then: Then: Then:
3x10 Shoulder Dislocate 2x5 Wall Squat 3x10 Shoulder Dislocate 2x5 Wall Squat
Then: 2x10 Squat Then: 2x10 Squat
2x (30sec work/30sec 2x5 Goblet Squat @ 25# 2x (30sec work/30sec 2x5 Goblet Squat
“rest”) Push Press @ 2 x 2x20m Lunge “rest”) Push Press @ 2 x Then: 

10lbs Dumbbells. “Rest” is Then: 10lbs Dumbbells. “Rest” is Work Up To Heavy
in Overhead position. Three Work up To Heavy Back in Overhead position. Barbell Front Squat
Sets, Rest 60sec between Squat 
 Three Sets, Rest 60sec Then:
each.
 Then: between each.
 6x2 Front Squat @ 85%
Then: 
 10x10 Back Squat @ Then: 1RM
Work up to Heavy Bench ~50% 1RM (If you were Practice Pull-up, Push-up Rest 2 minutes between
Press able to complete last & Dip sets
Then: week’s reps and sets then Then: 
 Then:
10x10 Bench Press @ add 10-15# to BB this “Holy Trinity: (Long 20-1 Lunge Ladder. In
40-50% 1RM (If you were week. For example if you Version) between each set complete
able to complete last week’s were able to do 10x10 @ 60 minutes of: 
 30 sec Wall Sit.
reps and sets then add 225# then this week use Max Pull-up Looks like: 20x Lunge +
10-15# to BB this week. 235#) Max Dip 30sec Wall Sit + 19x
For example if you were Rest 2 minutes between Max Push-up Lunge + 30sec Wall Sit +
able to do 10x10 @ 225# sets As many quality reps as Etc until 1 Lunge and
then this week use 235#) Then: possible in 60 minutes 
 30sec Wall Sit
Rest 2 minutes between sets 5 minute Wall Sit (Goal is Then: Then:
Then: to do it with no rest) 100x Curl-up 5x10 Straight Leg DL @
75x Strict Pull-up Then: 
 Then: 
 95-135#
75x Dip Cool Down Cool Down Then:
75x Push-up 100x Curl-up
Complete reps in any order. Then:
Just get 75x quality reps of Cool Down
each movement done.
Then: 

Cool Down

A B C D E F G