Uncomplicated Mass: Training by Sam Benzing in TrainHeroic

Strong By Sam

Bodybuilding
Coach
Sam Benzing

Uncomplicated Mass is exactly what it sounds. 12 Weeks of hypertrophy training aimed at adding size and strength, without any of the foolery, just training hard. 

There's no "confusing the muscles" there is just effort and intensity. 

Making progress each week or two weeks with another rep, more pounds on the bar, or an added set from the week prior. 

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
benefit-image-0
Size & Strength
Heavy top sets on your main lifts allow for strength to be built on top of adding size from lighter back-off sets. The accessories are where you can push higher volume training to build a greater hypertrophy stimulus.
benefit-image-1
Easy Progression Tracking
The exercises you see in week 1 are here to stay. There are a few swaps later in the program but for the first 6 weeks, they are the same. Why? It's easy to learn and progress a movement when you do it more than two times in a month. Our body has to learn the movement and become proficient in this pattern. After this happens, the real progress is made, muscle mass & strength.
Features
feature-icon
Access to your coaches
Your coach who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Lower Body Warm-Up 2.1

90/90 Stretch 1x20-40s Sampson Stretch 1x20-40s Calf Stretch 1x20-40s Single-Leg RDL (BW) 2x8-10

B

Deadlift

6, 8, 8, 8 @ 80, 67, 67, 67 %

C

Front Squat

3 x 8 @ 65 %

D

DB RDL

3 x 10

E

Seated Hamstring Curl

3 x 12

F

Walking Lunges

3 x 10

G

Calf Raise

4 x 12

Conditioning

H

Strength Core

3 Rounds. Rest as needed. Renegade Row x5ea. Side Plank x30s Ab wheel x8

Monday
Week 1 Day 2

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 2x20-30s T-Spine Extension on bench 3x10-20s holds Bottoms up KB press 2x8-10 Cable Pullover 2x8-15

B

Bench Press

6, 8, 8, 8 @ 80, 67, 67, 67 %

C

Incline DB Bench Press

3 x 12

D

Seated Military Press

3 x 10

E

Incline DB Fly

3 x 12

F

DB Skull Crushers

4 x 12

G

Tricep Pushdown

2 x 99

H1

DB Lateral Raise

12, 12, 12, 99

H2

Half Kneeling Face Pull

3 x 20

Tuesday
Week 1 Day 3

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 2x20-30s T-Spine Extension on bench 3x10-20s holds Bottoms up KB press 2x8-10 Cable Pullover 2x8-15

B

Pull-Up

4 x 8

C

Lat Pulldown

3 x 12

D

Seated Cable Row

3 x 12

E1

Barbell Shrug

3 x 12

E2

Cable Curl

3 x 12

F

DB Spider Curls

3 x 99

Conditioning

G

Core Circuit: Stability

3 Rounds: 1. Plank walkout x 5 2. Straight Leg Crunches x10-15 (Hold a weight over your head for added load) 3. Suit Case Carry x 20yrds.

Wednesday
Week 1 Day 4

Prep

A

Lower Body Warm-Up 2.1

90/90 Stretch 1x20-40s Sampson Stretch 1x20-40s Calf Stretch 1x20-40s Single-Leg RDL (BW) 2x8-10 Goblet Squat 2x5-10 (Hang out in the hole for 5-10s)

B

Back Squat

6, 8, 8, 8 @ 80, 67, 67, 67 %

C

Barbell RDL

3 x 10

D

Leg Press

3 x 15

E

Prone Machine Hamstring Curl

3 x 15

F

Calf Press

4 x 15

G1

Rope Hammer Curl

2 x 15

G2

Rope OH Tricep Extension

2 x 15

Thursday
Week 1 Day 5

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 2x20-30s T-Spine Extension on bench 3x10-20s holds Bottoms up KB press 2x8-10 Cable Pullover 2x8-15

B

Seated DB Press

3 x 8

C

Incline smith machine chest press

3 x 15

D

Cable Fly

3 x 15

E1

Cable Lateral Raise

3 x 15

E2

Chest Supported Rear Delt Fly

3 x 20

Conditioning

F

Strength Core 2

3 Rounds. Rest as needed. Leg Raise x10-15 Goblet Carry x 20yrds. DB Side Bend x10ea.

Friday
Week 1 Day 6

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 2x20-30s T-Spine Extension on bench 3x10-20s holds Bottoms up KB press 2x8-10 Cable Pullover 2x8-15

B

Pendlay Row

4 x 10

C

Chest-Supported DB Row

3 x 12

D

1 Arm Seated Cable Row

3 x 15

E

Barbell Curl

3 x 10

F

Seated Incline DB Curls

3 x 12

G

Tricep Kickback

3 x 15

H

Single Arm Tricep Pushdown

3 x 12

Coach
coach-avatar Sam Benzing

I've worked as an in-person personal trainer since 2018. Whether you're an in-person client or an online client, your experience will still be just as personal. Always remember Train Hard & Train With Intent.

Uncomplicated Mass