6 weeks

mass plan:
week 1-3
Utilizing the latest science and secrets
of the pros to create rapid muscle growth!

Methods and strength curve manipulation to add mass fast!

 Week 1-3 Training Overview
Day 1 Day 2 Day 3 Day 4 Day 5

Session Chest & Back Shoulders, Biceps / Triceps Chest & Back (Heavy) Shoulders, Biceps / Triceps Legs

Rep Scheme 10-15 8-20 10-15 8-20 8-20

Rest(seconds) 60-90 30-90 60-90 30-90 30-90

Sets 32 20 32 20 20

Cardio None None None None None

Time 70 60 70 60 60

Advanced Training Supersets, Dropsets Supersets, Dropsets Supersets, Dropsets, Clusters Supersets, Dropsets, Supersets, Dropsets, BFR
variables Strength Curve

Mechanical Tension, Mechanical Tension, Mechanical Tension, Mechanical Tension, Mechanical Tension,
3 Mechanisms Metabolic Stress, Metabolic Stress, Metabolic Stress, Metabolic Stress,
Metabolic Stress,
of Hypertrophy Cell Swelling Cell Swelling Cell Swelling Cell Swelling
Cell Swelling

3g Beta Alanine, 3g Beta Alanine, 3g Beta Alanine, 3g Beta Alanine, 3g Beta Alanine,
Pre Workout 5g Creatine, 5g Creatine, 5g Creatine, 5g Creatine,
5g Creatine,
Tailored Nutrituonal 6g Citrulline, 6g Citrulline, 6g Citrulline, 6g Citrulline,
6g Citrulline,
Strategies 15oz water, electrolytes 15oz water, electrolytes 15oz water, electrolytes 15oz water, electrolytes
15oz water, electrolytes

High volume chest & back The workout focuses on lots of The workout focuses on lots of
supersets, giant sets and supersets, giant sets and Large emphasis of
session. Working on multiple constant tension on the
mechanism of hypertrophy drop-sets to provide a large hypertrophy and cluster sets drop-sets to provide a large
Key Focus quads, mixture of
and with a big focus on totally amount of metabolic stress to cause large amounts amount of metabolic stress metabolic and
exhausting the muscle. and cell swelling. Also of damage and growth. and cell swelling. Also mechanical stress
working the arms / delts working the arms / delts to maximise growth.
through a full strength curve. through a full strength curve.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only, obtain medical supervision and advice before starting a new diet or exercise regime.
 Chest & Back
Excercise Pair Sets Reps Tempo Rest Notes
DB Flys * 3 12-15 3:2:1:0 60 Warm up sets, lighter weight focusing on muscle contraction and
recruitment. With DB row drive back not up. Elbow should not
One Arm DB Row * 3 12-15 3:1:1:0 60 bend much.

Keep DB's outside shoulder. Start movement by going out - like a fly.
Flat DB Press 1a 4 12 2:2:1:0 90 Imagine this exercise as a fly mixed with press. Focus on taking
elbows out as you lower and then in as you drive up.

Not to wide with hands, just take your arms up and to the side of
Lat Pulldown 1b 4 12-15 2:0:1:0 60 the shoulders slightly. Lean back so you are diagonal.

Don't lower to the chest, keep it 2 inch from chest. Focus on taking
Incline Bench Press 2a 3 12 2:0:1:0 60 elbows out and in, do NOT focus on pressing the bar up and down.
Elbows in and out - go light to work on technique.

Row backwards as you row, use a lighter weight than normal (maybe
One Arm DB Row 2b 3 10/10 2:1:1:1 60 2/3 the normal weight). Should work the lat and not bicep or rear
delt
Only do half reps, focusing on the bottom half of the movement.
DB Flys 3a 3 8-10 3:2:1:0 60 Pause for 2 in lengthened position.
Keep torso forward of hips, focus on mid back. Use a MAG grip
(type in google) or a similar handle that lets your hands be
Leaning Forward Row 3b 3 12 3:0:1:1 60 inline with shoulders. Pull down as you row to hit lats. Stop
when elbows are just inline with side of body - bar should be
3-4 inch from stomach.
Start just forward of cable attachments. When you fatigue step
forward and do few more reps. Do this one more time. (It gets
Cable Fly 4a 3 10/8/8 2:1:1:2 60 harder in the stretched position as you move forward but easier
near the middle.

Upside down press ups on a smith machine / rack. As many

Inverse Row 4b 3 * 3:1:1:0 60 reps as possible. Aim for 15+. Raise feet on a bench. When you
hit failure drop feet down and bend knees slightly.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only, obtain medical supervision and advice before starting a new diet or exercise regime.
 Shoulder & Arms
Excercise Pair Sets Reps Tempo Rest Notes
Lean forward slightly and don't lower all the way in, take DB
Seated Lat Raise * 4 12 2:0:1:0 straight out not up. Shoulders and traps stay down the whole
time.
60
Lying DB * 4 12 2:0:1:2
Elbows inline with ear. Ensure you get arms straight and squeeze for
Tricep Extension 2 seconds
Shoulder press but never let the DB come inline or inside the
DB Diagonal Press 1a 4 8-10 2:0:1:0 shoulder. E.g. Press almost diagonally and ALWAYS keep the hand
outside the body.
90
Cable X 1b 4 8-10 2:0:1:1 Dual cable machine, set cables at the top. Step back 1 step. Hold for
Tricep Extension 1 second when arm is straight by sides.

Seated Lat Raise 2a 4 8-10 2:0:1:0 Lean forward slightly and don't lower all the way down, stop about 2
inch from the hips
60
Lean forward slightly so your actually forward and not upright
Seated Cable Row 2b 4 12 2:1:1:1 or leaning back. Take a neutral grip cable attachment which is
about 12inch / 1 foot wide.
One Arm 3a 4 10 3:1:1:1
Position Cable inline with hip so it overloads the start and gets
Cable Lat Raise easier as you raise (the opposite of a DB Lat raise)

Twist DB Bicep Curl 3b 4 12 3:0:1:2 60 Keep elbows forward inline with stomach. Hold at top

Overhead DB Press 3c 4 12 3:0:1:2 Focus on a full stretch at bottom. Bicep should touch forearm.

1. Leaning on a incline bench facing the bench, elbows forward

doing DB concentration curls,
Bicep Superset 4a 4 8-10 2:1:1:2
2. Lying on incline bench doing curls focusing on bottom half of
60 the movement.

Double Rope Take 2 steps back from the machine and only do bottom half of
Tricep Extensions 4b 4 10 2:0:1:2 the movement. Use a long rope or 2 ropes

DB Hammer Curls 5a 4 10 2:0:1:1 Seated, keep elbows forward of the stomach

60
Lying DB 5b 4 10 2:0:1:2 Keep elbows by the ear and drive back slightly as you press
Tricep Extension
 Chest & Back (Heavy)
Excercise Pair Sets Reps Tempo Rest Notes
DB Flys * 3 12-15 3:2:1:0 60 Warm up sets, lighter weight focusing on muscle contraction and
recruitment. With DB row drive back not up. Elbow should not
One Arm DB Row * 3 12-15 3:1:1:0 60 bend much.

Barbell Bench Press 1a 4 3+1+1+1 Cluster: Perform 3 reps, rack for 10 seconds and perform 1 more
2:0:1:0
(Clusters) rep. Rack again and repeat for 2 more reps (6 total)
90
As above, 3 reps, place on floor and rest for 10 then repeat for 3
Bent Over Row 1b 4 3+1+1+1 2:0:1:0 extra reps.

Don't lower to the chest, keep it 2 inch from chest. Focus on taking
Inclind DB Press 2a 3 6 2:0:1:0 elbows out and in, do NOT focus on pressing the bar up and down.
Elbows in and out - go light to work on technique.
60
Row backwards as you row, use a lighter weight than normal (maybe
One Arm DB Row 2b 3 7/7 2:1:1:1 2/3 the normal weight). Should work the lat and not Bicep or rear
delt

8 Only do half reps, focusing on the bottom half of the movement.

DB Flys 3a 3 3:2:1:0 Pause for 2 in lengthened position.
90 Keep torso forward of hips, focus on mid back. Use a MAG grip
(type in google) or a similar handle that lets your hands be
Leaning Forward Row 3b 3 7 3:1:1:0 inline with shoulders. Pull down as you row to hit lats. Stop
when elbows are just inline with side of body - bar should be
3-4 inch from stomach.
Start just forward of cable attachments. When you fatigue step
Cable Fly 3 10/8/8 2:1:1:2 forward and do few more reps. Do this one more time. (It gets
4a
harder in the stretched position as you move forward but easier
90 near the middle.

Inverse Row Upside down press ups on a smith machine / rack. As many
4b 3 * 3:1:1:0 reps as possible. Aim for 15+. Raise feet on a bench. When you
hit failure drop feet down and bend knees slightly.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only, obtain medical supervision and advice before starting a new diet or exercise regime.
 Legs

Excercise Pair Sets Reps Tempo Rest Notes

Leg Extensions * 3-4 12-15 3:0:2:3
Warm up sets, focus on muscle activation
Leg Curl * 3-4 12-15 3:2:2:0

Raise heels on a 10kg (25lb) plate. Use chains or

Heel Elevated bands to make it harder at the top. Keep the move-
1a 4 12 2:2:1:0 60
Back Squat ment smooth and controlled. Focus on driving the
knees forward.

4 Drive bum back, knees only slightly bent. Lower to just

DB RDL 2a 12 3:1:1:0 60
below knee. Very flexible people can go lower.

Do not lock out, as with the squats keep it smooth. For

this exercise focus on going all the way down (ass to
Banded Hack Squat 3a 4 12 3:3:1:0 30 grass). When starting use a light weight to assess range
of movement and work on technique.

Walking DB Lunges 4a 3 10/10 2:1:1:0 60 Step straight over, no pause. 10 reps each leg

Leg Extensions 5a 3 10 3:0:2:3

0 BFR set, no rest in between. Just ping back and forth
between machines.
Leg Curl 5b 3 10 3:2:2:0

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only, obtain medical supervision and advice before starting a new diet or exercise regime.