Uncomplicated Mass 2.0

Strong By Sam

Powerlifting, Bodybuilding
Coach
Sam Benzing

The main goal with Uncomplicated Mass 2.0 is to add size and increase strength, but more so open your eyes to a different way of training. No changing up exercises weekly, no weird tactics, just 10 weeks of intense strength & hypertrophy training.

There's no "confusing the muscles" there is just effort, intent, & intensity.

Preople usually can bring the effort and intensity, but miss intent. You can put endless amounts of effort and intensity into something, but if the intent isn't directed in the right way, the effort is meaningless.

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

This is a 5 session/week, intermediate-advanced training program.

Train Hard. Train With Intent.

$50
Get Uncomplicated Mass 2.0
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Size & Strength
Squat, bench, and deadlift are great exercises for building strength, which is why they are kept at a lower volume. This allows you to push as hard as you can for 1-3 sets, then move on to the exercises that allow for more volume.
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Uncomplicated
The exercises you see in week 1 are here to stay. There are a few overload strategies later in the program, but the exercises themselves are the same. Why? Have you ever performed an exercise that didn't feel quite right the first time, but on the 3rd, 4th, or 5th time it did? Once you work out the kinks, then you're able to push that exercise as far as you want.
Features
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Access to your coach
Sam will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily workouts that are accessible and challenging for athletes of the intermediate level and on.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
A lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Cable Tower
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Sample Week
Week 1 of 10-week program
Monday
Week 1 Day 2

Prep

A

Lower Body Warm-Up 2.1

90/90 Stretch 1x20-40s 90/90 Transfers 1-2x5-10ea. Hip Flexor Stretch 1x20-40s Single-Leg DL (BW) 1-2x8-10 Squat Primer 1-2x5-10 (Hang out in the hole for 5-10s)

B

Back Squat

1 x 6

C

Incline Barbell Bench Press

3 x 5

D

Rear Foot Elevated Split Squats

3 x 10

E

DB Lateral Raise

2 x 20

F

Seated Leg Curl

2 x 12

G

Leg Extension

2 x 20

H

Half kneeling anti rotation press

2 x 10

Tuesday
Week 1 Day 2

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 1-2x20-30s T-Spine Rotation 1-2x5-8 Bottoms up KB press 1-2x8-10 Cable Pullover 1-2x8-15

B

Pull-Up

C

Barbell Bench Press

2 x 6

D

1 Arm DB Row

3 x 12

E

Mid Cable Fly

15, 12, 10

F

Lat Pulldown

3 x 15

G

One Arm DB Preacher Curl

3 x 12

H

EZ Bar Skull Crushers

2 x 12

Thursday
Week1 Day 3

Prep

A

Lower Body Warm-Up 2.1

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

B

Barbell Conventional Deadlift

1 x 5

C

Front Foot Elevated Split Squat

3 x 10

D

Seated Leg Curl

1 x 20

E

Barbell Good Morning

2 x 10

F

Leg Extension

2 x 15

G

Hanging Leg Raise

Friday
Week 1 Day 6

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 1-2x20-30s T-Spine Rotation 1-2x5-8 Bottoms up KB press 1-2x8-10 Cable Pullover 1-2x8-15

B

Seated Barbell Overhead Press

3 x 8

C

Incline DB Bench Press

12, 10, 8

D

Cable Lateral Raise

3 x 12

E

Machine Chest Press

2 x 20

F

Chest Supported DB Y-Raise

3 x 20

G

Exaggerated ROM Tricep Press

3 x 15

Saturday
Week 1 Day 7

Prep

A

Upper Warm-Up 2.1

Banded lat stretch 1-2x20-30s T-Spine Rotation 1-2x5-8 Bottoms up KB press 1-2x8-10 Cable Pullover 1-2x8-15

B

Pull-Up

3 x 10

C

Chest-Supported DB Row

3 x 12

D

Seated Row (Upper Back)

3 x 15

E

Cable Rear Delt Row

3 x 15

F

DB Hammer Curl

3 x 12

G

Ab Wheel Roll Outs

Coach
More from Strong By Sam
coach-avatar Sam Benzing

Bachelors Degree In Health & Fitness | C.S.C.S | Training For 8 Years | Personal Trainer For 4 Years. I believe a lot of people like to overcomplicate the strength and muscle building process by doing way too much. They miss the mark on what really matters. Quality reps and bringing the intensity.

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Uncomplicate Your Training

Training for mass and strength doesn't and shouldn't be complicated. If you're ready to train hard and train with intent, click the purchase button below. You won't regret it.

Get Uncomplicated Mass 2.0
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FAQs
What if I don't have a certain machine that is in the program?
You can always reach out to me to let me know and I will reply with a substitution!
How much communication will I get?
You're able to reach out to me 24/7. I usually reply within an hour unless it's after 7pm EST or a weekend.
What if I miss a day?
The program is 5 days for a reason, you're able to move your mid week rest day or train that day if something pops up. It is still recommended that you take it, but it isn't the end of the world if you have to train 5 days in a row.
What day is best to start the program?
I always start my training week on a Monday, but if you would like to start Sunday or Tuesday because of your schedule, that would be fine
Uncomplicated Mass 2.0
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