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.
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
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
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
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
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
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.
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